March 10, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Close-grip bench press |
50kg
12x
60kg
10x
70kg
8x
80kg
5x
80kg
4x
|
39 | 2480 |
| 2 | Hantliga kukla taha ühe käega, triitseps |
6kg
12x
8kg
10x
8kg
10x
10kg
6x
10kg
6x
|
44 | 352 |
| 3 | Hantliga kukla taha kahe käega, triitseps |
20kg
8x
20kg
8x
20kg
8x
|
24 | 480 |
| 4 | Ploki surumine triitsepsile, köiega |
25kg
12x
30kg
10x
30kg
8x
30kg
8x
|
38 | 1080 |
| 5 | Triitseps masinal, kitsalt surumine |
75kg
8x
75kg
8x
80kg
6x
80kg
6x
|
28 | 2160 |
| 6 | Sitting dumbbell curl |
10kg
12x
12kg
10x
15kg
6x
15kg
6x
|
34 | 420 |
| 7 | Barbell biceps curl |
20kg
12x
25kg
12x
30kg
8x
37kg
5x
37kg
5x
37kg
4x
|
46 | 1298 |
| 8 | kõhulihas masinaga |
40kg
15x
45kg
15x
45kg
15x
|
45 | 1950 |
| Total | 298 | 10220 | ||
Notes
3. ja 6. hantlid ühe käe järgi.
