October 22, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Smith Machine Squats |
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
10x
|
50 | 2000 |
| 2 | Smith Standing Calf Raise |
70kg
20x
70kg
20x
70kg
20x
70kg
20x
70kg
20x
|
100 | 7000 |
| 3 | Leg Press Machine |
77kg
10x
77kg
10x
77kg
10x
77kg
10x
77kg
20x
|
60 | 4620 |
| 4 | Leg Extensions |
50kg
10x
50kg
10x
50kg
10x
50kg
10x
50kg
10x
|
50 | 2500 |
| 5 | Lying leg curl |
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
15x
|
63 | 2520 |
| 6 | Seated calf raise machine |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
20x
|
60 | 1200 |
| 7 | Alternate Bicep Curl |
16kg
10x
16kg
10x
16kg
10x
16kg
10x
16kg
10x
|
50 | 800 |
| 8 | Preacher Curl Machine |
30kg
10x
40kg
10x
50kg
10x
60kg
10x
70kg
8x
|
48 | 2360 |
| 9 | Close Grip EZ Bar Curls |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
20x
|
60 | 1200 |
| Total | 541 | 24200 | ||
Notes
7:05 - 7:52
UniSport Kumpula
Light workout but good feeling & pump
