October 16, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
100kg
6x
90kg
6x
80kg
6x
70kg
6x
100kg
6x
90kg
6x
80kg
6x
70kg
6x
|
48 | 4080 |
| 2 | Käärkükk |
50kg
6x
40kg
6x
20kg
6x
20kg
6x
|
24 | 780 |
| 3 | kükk jalapressil |
50kg
6x
50kg
6x
50kg
6x
50kg
6x
50kg
6x
50kg
6x
50kg
6x
40kg
6x
|
48 | 2340 |
| 4 | Leg extension machine |
75kg
6x
65kg
6x
55kg
6x
45kg
6x
75kg
6x
65kg
6x
55kg
6x
45kg
6x
|
48 | 2880 |
| 5 | Lying leg curl |
65kg
6x
55kg
6x
45kg
6x
45kg
6x
65kg
6x
55kg
6x
45kg
6x
45kg
6x
|
48 | 2520 |
| 6 | Smith Standing Calf Raise |
80kg
6x
70kg
6x
70kg
6x
70kg
6x
80kg
6x
70kg
6x
70kg
6x
70kg
6x
|
48 | 3480 |
| 7 | Seated calf raise machine |
75kg
6x
75kg
6x
75kg
6x
75kg
6x
75kg
6x
75kg
6x
75kg
6x
75kg
6x
|
48 | 3600 |
| 8 | Incline Crunches |
0kg
30x
0kg
30x
0kg
30x
|
90 | 0 |
| 9 | Kõhule plokil seistes |
70kg
24x
70kg
24x
70kg
24x
|
72 | 5040 |
| Total | 474 | 24720 | ||
