October 16, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Military Press |
30kg
15x
30kg
12x
30kg
12x
30kg
12x
30kg
12x
|
63 | 1890 |
| 2 | Barbell Shrugs |
30kg
20x
30kg
20x
30kg
20x
30kg
20x
30kg
20x
|
100 | 3000 |
| 3 | Barbell Rear Delt Row |
30kg
20x
30kg
20x
30kg
20x
30kg
20x
30kg
20x
|
100 | 3000 |
| 4 | Barbell Upright Rows |
20kg
15x
20kg
15x
20kg
15x
20kg
15x
20kg
15x
|
75 | 1500 |
| 5 | Dumbbell Lateral Raises |
10kg
15x
10kg
15x
10kg
15x
10kg
15x
10kg
20x
|
80 | 800 |
| 6 | Lying Rear Lateral Raise |
10kg
10x
10kg
10x
8kg
15x
8kg
15x
8kg
15x
|
65 | 560 |
| 7 | Smith Machine Shrugs |
70kg
20x
70kg
20x
70kg
20x
70kg
20x
70kg
20x
|
100 | 7000 |
| 8 | Smith Machine Behind Neck Press |
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
12x
|
52 | 2080 |
| 9 | Face-pull |
15kg
20x
15kg
20x
15kg
20x
15kg
20x
15kg
20x
|
100 | 1500 |
| Total | 735 | 21330 | ||
Notes
17:54 - 18:47
UniSport Viikki
Great feeling & pump
