October 5, 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
12x
30kg
12x
30kg
12x
30kg
12x
30kg
12x
|
60 | 1800 |
| 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 | Face-pull |
85kg
20x
85kg
20x
85kg
20x
85kg
20x
85kg
20x
|
100 | 8500 |
| 6 | Smith Machine Shrugs |
60kg
20x
60kg
20x
60kg
20x
60kg
20x
60kg
20x
|
100 | 6000 |
| 7 | Smith Machine Behind Neck Press |
20kg
12x
20kg
12x
20kg
12x
20kg
12x
20kg
15x
|
63 | 1260 |
| 8 | Dumbbell Lateral Raises |
12kg
12x
12kg
12x
12kg
12x
12kg
12x
12kg
20x
|
68 | 816 |
| 9 | Lying One Arm Rear Lateral Raise |
6kg
10x
6kg
10x
6kg
10x
6kg
10x
6kg
10x
6kg
10x
6kg
10x
6kg
10x
12kg
20x
|
100 | 720 |
| Total | 766 | 27346 | ||
Notes
7:06 - 8:00
UniSport Kumpula
Good feeling & pump
