December 22, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Military Press |
30kg
15x
30kg
15x
30kg
15x
30kg
15x
30kg
15x
|
75 | 2250 |
| 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
22x
|
82 | 1640 |
| 5 | Dumbbell Lateral Raises |
10kg
12x
10kg
12x
10kg
12x
10kg
12x
10kg
20x
|
68 | 680 |
| 6 | Face-pull |
41kg
15x
41kg
15x
41kg
15x
41kg
15x
41kg
20x
|
80 | 3280 |
| 7 | Lying Rear Lateral Raise |
10kg
10x
8kg
10x
8kg
10x
6kg
20x
6kg
20x
|
70 | 500 |
| 8 | One Arm Shoulder Press |
15kg
10x
15kg
10x
15kg
10x
15kg
10x
15kg
10x
15kg
10x
8kg
15x
8kg
15x
16kg
20x
|
110 | 1460 |
| 9 | Butterfly Machine |
50kg
12x
50kg
12x
50kg
12x
50kg
12x
50kg
12x
|
60 | 3000 |
| Total | 745 | 18810 | ||
Notes
13:45 - 14:50
Kaukavesi, Kajaani
Good feeling & pump
