September 8, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Smith Machine Squats |
70kg
10x
70kg
10x
70kg
10x
70kg
10x
70kg
10x
|
50 | 3500 |
| 2 | Smith Standing Calf Raise |
120kg
12x
120kg
12x
120kg
12x
120kg
12x
120kg
12x
70kg
20x
|
80 | 8600 |
| 3 | Close Grip Standing Bicep Curls |
25kg
15x
25kg
15x
25kg
15x
25kg
15x
25kg
15x
|
75 | 1875 |
| 4 | Alternate Bicep Curl |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
60 | 1200 |
| 5 | Lying Squat |
101kg
10x
101kg
10x
101kg
10x
101kg
10x
101kg
10x
|
50 | 5050 |
| 6 | Seated calf raise machine |
30kg
10x
30kg
10x
30kg
10x
30kg
10x
20kg
20x
|
60 | 1600 |
| 7 | Lying leg curl |
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
20x
|
68 | 2720 |
| 8 | Leg Extensions |
97kg
10x
97kg
10x
97kg
10x
65kg
10x
30kg
10x
|
50 | 3860 |
| 9 | Preacher Curl Machine |
20kg
12x
20kg
12x
|
24 | 480 |
| 10 | Preacher Curl Machine |
20kg
12x
20kg
12x
20kg
12x
20kg
12x
20kg
12x
|
60 | 1200 |
| 11 | Alternate Hammer Curl |
16kg
10x
16kg
10x
16kg
20x
|
40 | 640 |
| Total | 617 | 30725 | ||
Notes
7:05 - 8:02
UniSport Kumpula
Good feeling & pump
