September 30, 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 |
70kg
20x
90kg
15x
90kg
15x
90kg
15x
90kg
20x
|
85 | 7250 |
| 3 | Alternate Bicep Curl |
24kg
10x
24kg
10x
24kg
10x
24kg
10x
24kg
10x
|
50 | 1200 |
| 4 | Seated calf raise machine |
20kg
15x
20kg
15x
20kg
10x
20kg
10x
20kg
20x
|
70 | 1400 |
| 5 | Lying Squat |
101kg
10x
101kg
10x
101kg
10x
101kg
10x
101kg
10x
|
50 | 5050 |
| 6 | Leg Extensions |
97kg
10x
97kg
10x
97kg
10x
97kg
10x
97kg
10x
|
50 | 4850 |
| 7 | Lying leg curl |
50kg
12x
50kg
12x
50kg
12x
50kg
12x
50kg
12x
|
60 | 3000 |
| 8 | Ab crunch machine |
80kg
10x
70kg
10x
70kg
10x
70kg
10x
70kg
10x
|
50 | 3600 |
| 9 | Close Grip EZ Bar Curls |
20kg
15x
20kg
15x
20kg
15x
20kg
15x
20kg
20x
|
80 | 1600 |
| 10 | Preacher Curl Machine |
30kg
10x
40kg
10x
50kg
10x
60kg
8x
30kg
12x
|
50 | 2040 |
| Total | 595 | 33490 | ||
Notes
7:04 - 8:01
UniSport Kumpula
Hard workout, good pump
