August 25, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Military Press |
30kg
15x
30kg
15x
30kg
15x
30kg
15x
30kg
15x
|
75 | 2250 |
| 2 | Barbell Upright Rows |
30kg
12x
30kg
12x
30kg
12x
30kg
12x
30kg
12x
|
60 | 1800 |
| 3 | Barbell Shrugs |
30kg
20x
30kg
20x
30kg
20x
30kg
20x
30kg
20x
|
100 | 3000 |
| 4 | Barbell Rear Delt Row |
30kg
20x
30kg
20x
30kg
20x
30kg
20x
30kg
20x
|
100 | 3000 |
| 5 | Lying Cable Crossover Rear Deltoid Row |
30kg
15x
30kg
15x
30kg
15x
30kg
15x
30kg
15x
|
75 | 2250 |
| 6 | Cable Lateral Raises |
20kg
10x
15kg
10x
15kg
10x
15kg
10x
15kg
12x
|
52 | 830 |
| 7 | Face-pull |
85kg
20x
85kg
20x
85kg
20x
85kg
20x
85kg
20x
|
100 | 8500 |
| 8 | Smith Machine Shrugs |
50kg
15x
50kg
15x
50kg
15x
50kg
15x
50kg
20x
|
80 | 4000 |
| 9 | Smith Machine Behind Neck Press |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
15x
|
55 | 1100 |
| 10 | Ab Rollout on Knees |
82kg
10x
82kg
10x
82kg
10x
82kg
10x
82kg
10x
|
50 | 4100 |
| Total | 747 | 30830 | ||
Notes
7:06 - 8:17
UniSport Kumpula
Good feeling & pump
