September 24, 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 |
90kg
20x
90kg
20x
90kg
20x
90kg
20x
90kg
20x
|
100 | 9000 |
| 3 | Alternate Bicep Curl |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
50 | 1000 |
| 4 | Lying Squat |
77kg
12x
85kg
12x
85kg
12x
93kg
12x
93kg
12x
|
60 | 5196 |
| 5 | Leg Extensions |
97kg
10x
97kg
10x
97kg
10x
97kg
10x
97kg
10x
|
50 | 4850 |
| 6 | Lying leg curl |
50kg
12x
50kg
12x
50kg
12x
50kg
12x
50kg
12x
|
60 | 3000 |
| 7 | Seated calf raise machine |
30kg
10x
30kg
10x
20kg
10x
20kg
10x
20kg
10x
|
50 | 1200 |
| 8 | Preacher Curl |
20kg
15x
20kg
15x
20kg
15x
20kg
15x
20kg
20x
|
80 | 1600 |
| 9 | Close Grip EZ Bar Curls |
20kg
12x
20kg
12x
20kg
12x
20kg
12x
20kg
20x
|
68 | 1360 |
| Total | 568 | 30706 | ||
Notes
7:04 - 7:59
UniSport Kumpula
Good feeling & pump
