September 15, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Pull-Ups |
43kg
12x
43kg
12x
43kg
12x
43kg
12x
43kg
12x
|
60 | 2580 |
| 2 | Wide Grip Lat Pulldown |
45kg
12x
45kg
10x
45kg
10x
45kg
10x
40kg
12x
|
54 | 2370 |
| 3 | Seated Cable Rows |
30kg
15x
30kg
15x
30kg
15x
30kg
15x
30kg
15x
|
75 | 2250 |
| 4 | Smith Machine Dead Lifts |
70kg
15x
70kg
15x
70kg
15x
70kg
15x
70kg
20x
|
80 | 5600 |
| 5 | Smith Machine Rear Deltoid Row |
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
10x
|
50 | 2000 |
| 6 | Rear Deltoid Row |
21kg
12x
21kg
12x
21kg
12x
21kg
12x
21kg
12x
21kg
12x
21kg
12x
21kg
12x
21kg
12x
21kg
12x
|
120 | 2520 |
| 7 | Back Extension Machine |
65kg
15x
65kg
15x
65kg
15x
65kg
15x
65kg
20x
|
80 | 5200 |
| 8 | Decline Crunches |
83kg
12x
83kg
12x
83kg
12x
|
36 | 2988 |
| 9 | Decline Oblique Crunches |
83kg
12x
83kg
12x
83kg
12x
|
36 | 2988 |
| 10 | Leg Raises |
83kg
10x
83kg
10x
83kg
10x
83kg
10x
83kg
20x
|
60 | 4980 |
| Total | 651 | 33476 | ||
Notes
7:03 - 7:52
UniSport Viikki
Hard workout, good pump
