March 13, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
90kg
5x
97.5kg
5x
105kg
5x
110kg
5x
117.5kg
5x
|
25 | 2600 |
| 2 | Leg extension machine |
80kg
8x
80kg
8x
80kg
8x
|
24 | 1920 |
| 3 | Lying leg curl |
45kg
10x
45kg
10x
45kg
10x
|
30 | 1350 |
| 4 | Säär seistes hantel käes(kordamööda,lisaraskuse kaal) |
17.5kg
10x
17.5kg
10x
17.5kg
10x
17.5kg
10x
17.5kg
10x
17.5kg
10x
|
60 | 1050 |
| 5 | Õla surumine masinal |
85kg
8x
85kg
8x
85kg
8x
85kg
8x
85kg
8x
|
40 | 3400 |
| 6 | Õlg kangi tõsted ette |
27.5kg
10x
27.5kg
10x
27.5kg
10x
|
30 | 825 |
| 7 | Dumbbell reverse fly |
10kg
10x
10kg
10x
10kg
10x
|
30 | 300 |
| 8 | Kõht | 0 | 0 | |
| Total | 239 | 11445 | ||
Notes
Lõppu 10 minutit ergomeetril.
