December 23, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Leg Extensions |
50kg
12x
50kg
12x
50kg
12x
50kg
12x
50kg
12x
32kg
20x
|
80 | 3640 |
| 2 | Lying leg curl |
41kg
12x
41kg
12x
41kg
12x
41kg
12x
41kg
12x
32kg
20x
|
80 | 3100 |
| 3 | Seated calf raise machine |
20kg
20x
20kg
20x
20kg
20x
20kg
20x
20kg
20x
|
100 | 2000 |
| 4 | Smith Machine Squats |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
20x
|
60 | 1200 |
| 5 | Smith Standing Calf Raise |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
40x
|
80 | 1600 |
| 6 | Preacher Curl Machine |
30kg
12x
30kg
12x
30kg
12x
30kg
12x
40kg
12x
40kg
12x
50kg
12x
50kg
12x
50kg
12x
50kg
12x
|
120 | 4800 |
| 7 | Alternate Incline Curl |
10kg
20x
10kg
20x
10kg
20x
18kg
20x
18kg
20x
|
100 | 1320 |
| 8 | Alternate Hammer Curl |
18kg
10x
18kg
10x
18kg
10x
18kg
10x
18kg
10x
|
50 | 900 |
| 9 | Cable Crossover |
14kg
15x
14kg
15x
18kg
15x
18kg
15x
22kg
15x
23kg
15x
45kg
15x
45kg
30x
|
135 | 3660 |
| Total | 805 | 22220 | ||
Notes
8:03 - 9:13
Kaukavesi, Kajaani
Good feeling & pump
