October 21, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Military Press |
30kg
12x
30kg
12x
30kg
12x
30kg
12x
30kg
12x
|
60 | 1800 |
| 2 | Barbell Upright Rows |
30kg
12x
20kg
12x
20kg
12x
20kg
12x
20kg
12x
|
60 | 1320 |
| 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 | Lying Cable Crossover Rear Deltoid Row |
20kg
15x
20kg
15x
20kg
15x
20kg
15x
20kg
20x
|
80 | 1600 |
| 6 | Face-pull |
85kg
20x
85kg
20x
85kg
20x
85kg
20x
85kg
20x
|
100 | 8500 |
| 7 | Smith Machine Shrugs |
50kg
20x
50kg
20x
50kg
20x
50kg
20x
50kg
20x
|
100 | 5000 |
| 8 | Smith Machine Behind Neck Press |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
50 | 1000 |
| 9 | Dumbbell Lateral Raises |
8kg
15x
8kg
15x
8kg
15x
8kg
15x
8kg
40x
|
100 | 800 |
| 10 | Ab crunch machine |
70kg
12x
70kg
12x
70kg
12x
70kg
12x
70kg
20x
|
68 | 4760 |
| Total | 818 | 30780 | ||
Notes
7:05 - 7:51
UniSport Kumpula
Good feeling & pump
