June 12, 2011
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
95kg
8x
95kg
8x
95kg
8x
95kg
8x
95kg
8x
|
40 | 3800 |
| 2 | Leg press |
200kg
8x
200kg
8x
200kg
8x
200kg
8x
|
32 | 6400 |
| 3 | Leg extension machine |
90kg
8x
90kg
8x
90kg
8x
|
24 | 2160 |
| 4 | Lying leg curl |
45kg
8x
45kg
8x
45kg
8x
|
24 | 1080 |
| 5 | Säär smithil(ketaste raskus) |
95kg
14x
95kg
14x
95kg
14x
|
42 | 3990 |
| 6 | Säär seistes hantel käes(kordamööda,lisaraskuse kaal) |
27kg
14x
27kg
12x
27kg
10x
|
36 | 972 |
| 7 | Õla surumine hantlitega(hantli kaal) |
27kg
8x
27kg
8x
27kg
8x
27kg
8x
27kg
8x
|
40 | 1080 |
| 8 | Õlg hantlitega lendamine(hantli kaal) |
23kg
8x
23kg
8x
23kg
8x
|
24 | 552 |
| 9 | Two Arm Front Cable Raises |
40kg
8x
40kg
8x
40kg
8x
|
24 | 960 |
| 10 | Kõht | 0 | 0 | |
| Total | 286 | 20994 | ||
