September 1, 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
15x
20kg
15x
20kg
15x
20kg
15x
20kg
20x
|
80 | 1750 |
| 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 | Smith Machine Shrugs |
70kg
15x
70kg
15x
70kg
15x
70kg
15x
70kg
20x
|
80 | 5600 |
| 6 | Smith Machine Behind Neck Press |
40kg
12x
40kg
12x
40kg
12x
30kg
12x
30kg
15x
|
63 | 2250 |
| 7 | Lying Rear Lateral Raise |
10kg
12x
10kg
12x
10kg
12x
10kg
12x
10kg
20x
|
68 | 680 |
| 8 | Dumbbell Lateral Raises |
10kg
10x
|
10 | 100 |
| 9 | Face-pull |
25kg
10x
25kg
10x
25kg
10x
25kg
10x
25kg
20x
|
60 | 1500 |
| 10 | Cable Lateral Raises |
5kg
10x
5kg
10x
5kg
10x
5kg
10x
5kg
20x
|
60 | 300 |
| 11 | Cable Crossover |
20kg
40x
|
40 | 800 |
| Total | 736 | 21230 | ||
Notes
7:08 - 8:02
UniSport Viikki
Good feeling & pump
