October 9, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Smith Machine One Leg Squat |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
100 | 2000 |
| 2 | Smith Machine Hip Thrust |
60kg
15x
60kg
15x
60kg
15x
60kg
15x
60kg
20x
|
80 | 4800 |
| 3 | Smith Standing Calf Raise |
60kg
20x
90kg
20x
90kg
20x
90kg
20x
60kg
20x
|
100 | 7800 |
| 4 | One Legged Kickback Machine |
105kg
20x
105kg
20x
105kg
20x
105kg
20x
105kg
20x
105kg
20x
105kg
20x
105kg
20x
105kg
20x
105kg
20x
|
200 | 21000 |
| 5 | Thigh Adductor |
105kg
20x
105kg
20x
105kg
20x
105kg
20x
105kg
20x
105kg
20x
105kg
20x
105kg
20x
105kg
20x
105kg
20x
|
200 | 21000 |
| 6 | Thigh Abductor |
70kg
10x
70kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
20x
40kg
20x
|
120 | 5400 |
| 7 | Seated calf raise machine |
25kg
12x
25kg
12x
25kg
12x
25kg
12x
25kg
20x
|
68 | 1700 |
| 8 | Seated Leg Curl |
50kg
12x
50kg
12x
50kg
12x
50kg
12x
50kg
12x
|
60 | 3000 |
| 9 | Wide Grip Lat Pulldown |
40kg
12x
40kg
12x
40kg
12x
|
36 | 1440 |
| 10 | Seated Cable Rows |
40kg
10x
40kg
12x
40kg
12x
|
34 | 1360 |
| 11 | Bench Press Machine |
67kg
12x
59kg
12x
51kg
12x
43kg
12x
35kg
20x
|
68 | 3340 |
| Total | 1066 | 72840 | ||
Notes
7:04 - 8:04
UniSport Kumpula
Good feeling
