January 6, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown |
30kg
12x
40kg
12x
40kg
12x
50kg
12x
50kg
12x
|
60 | 2520 |
| 2 | Barbell Rear Delt Row |
30kg
20x
30kg
20x
30kg
20x
30kg
20x
30kg
20x
|
100 | 3000 |
| 3 | Rear Deltoid Row |
17kg
10x
17kg
10x
17kg
10x
17kg
10x
17kg
10x
17kg
10x
17kg
10x
17kg
10x
17kg
10x
17kg
10x
|
100 | 1700 |
| 4 | Hyperextensions |
85kg
15x
85kg
15x
85kg
15x
85kg
15x
85kg
20x
|
80 | 6800 |
| 5 | Seated Cable Rows |
40kg
12x
60kg
12x
80kg
12x
80kg
15x
80kg
20x
20kg
12x
40kg
12x
40kg
12x
40kg
12x
30kg
20x
|
139 | 7240 |
| 6 | Triceps Pushdown with Rope |
30kg
12x
30kg
12x
30kg
12x
30kg
12x
20kg
20x
|
68 | 1840 |
| 7 | Alternate Incline Curl |
14kg
10x
14kg
10x
14kg
10x
14kg
10x
14kg
10x
8kg
20x
8kg
20x
8kg
20x
|
110 | 1180 |
| 8 | Barbell Upright Rows |
10kg
20x
|
20 | 200 |
| 9 | Push Up With Feet on Exercise Ball |
85kg
12x
85kg
12x
85kg
20x
|
44 | 3740 |
| Total | 721 | 28220 | ||
Notes
13:43 - 14:58
Tokia, Lahti
Good feeling & pump
