July 28, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Smith Machine Squats |
70kg
10x
70kg
10x
70kg
10x
70kg
10x
70kg
10x
70kg
10x
70kg
10x
70kg
10x
70kg
10x
70kg
10x
|
100 | 7000 |
| 2 | Alternate Bicep Curl |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
100 | 2000 |
| 3 | Smith Standing Calf Raise |
90kg
12x
90kg
12x
90kg
12x
90kg
12x
90kg
20x
|
68 | 6120 |
| 4 | Leg Extensions |
97kg
10x
97kg
8x
97kg
8x
97kg
8x
97kg
8x
|
42 | 4074 |
| 5 | Seated Leg Curl |
50kg
12x
50kg
12x
50kg
12x
50kg
12x
50kg
12x
|
60 | 3000 |
| 6 | Seated calf raise machine |
25kg
12x
25kg
12x
25kg
12x
25kg
12x
25kg
12x
|
60 | 1500 |
| 7 | Ab Rollout on Knees |
82kg
10x
82kg
10x
82kg
10x
82kg
10x
82kg
10x
|
50 | 4100 |
| 8 | Ab crunch machine |
90kg
10x
80kg
10x
70kg
10x
70kg
10x
60kg
10x
|
50 | 3700 |
| 9 | Preacher Curl Machine |
30kg
12x
30kg
12x
30kg
12x
30kg
12x
30kg
12x
|
60 | 1800 |
| 10 | Alternate Incline Curl |
12kg
10x
12kg
10x
12kg
10x
12kg
10x
12kg
40x
|
80 | 960 |
| Total | 670 | 34254 | ||
Notes
7:02 - 8:12
UniSport Kumpula
Good pump & feeling
