October 12, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
80kg
10x
120kg
6x
110kg
6x
100kg
6x
90kg
6x
110kg
6x
100kg
6x
90kg
6x
80kg
6x
|
58 | 5600 |
| 2 | Incline dumbbell fly |
50kg
6x
42kg
6x
38kg
6x
38kg
6x
50kg
6x
42kg
6x
38kg
6x
38kg
6x
|
48 | 2016 |
| 3 | Lamades surumine hantlitega |
62kg
6x
62kg
6x
62kg
6x
62kg
6x
62kg
6x
62kg
6x
56kg
6x
|
42 | 2568 |
| 4 | Dumbbell Lateral Raise |
28kg
6x
26kg
6x
22kg
6x
20kg
6x
28kg
6x
26kg
6x
22kg
6x
20kg
6x
|
48 | 1152 |
| 5 | Seated Dumbbell Shoulder Press |
50kg
6x
46kg
6x
42kg
6x
42kg
6x
50kg
6x
46kg
6x
42kg
6x
42kg
6x
|
48 | 2160 |
| 6 | Cable Pushdown |
80kg
6x
70kg
6x
60kg
6x
60kg
6x
80kg
6x
70kg
6x
60kg
6x
60kg
6x
|
48 | 3240 |
| 7 | French press |
50kg
6x
40kg
6x
35kg
6x
30kg
6x
40kg
6x
30kg
6x
30kg
6x
30kg
6x
|
48 | 1710 |
| 8 | Dumbbell Shrugs |
80kg
6x
80kg
6x
80kg
6x
80kg
6x
80kg
6x
80kg
6x
80kg
6x
80kg
6x
|
48 | 3840 |
| 9 | Leg raise machine |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 10 | kõhule istudes ketta tõsted küljele |
15kg
20x
15kg
20x
15kg
20x
|
60 | 900 |
| Total | 508 | 23186 | ||
