March 18, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Close-grip bench press |
50kg
12x
60kg
12x
70kg
8x
|
32 | 1880 |
| 2 | Rööbaspuudel surumine |
80kg
16x
|
16 | 1280 |
| 3 | Ploki surumine triitsepsile, köiega |
25kg
12x
30kg
8x
35kg
7x
|
27 | 785 |
| 4 | Hantliga kukla taha ühe käega, triitseps |
6kg
8x
|
8 | 48 |
| 5 | Hantliga kukla taha kahe käega, triitseps |
17kg
8x
17kg
8x
|
16 | 272 |
| 6 | Triitseps masinal, kitsalt surumine |
70kg
12x
80kg
8x
90kg
5x
|
25 | 1930 |
| 7 | Sitting dumbbell curl |
10kg
12x
12kg
10x
15kg
7x
|
29 | 345 |
| 8 | Cable curls |
50kg
14x
55kg
8x
60kg
6x
|
28 | 1500 |
| 9 | kõhulihas masinaga |
45kg
15x
45kg
15x
45kg
12x
|
42 | 1890 |
| Total | 223 | 9930 | ||
Notes
Soojenduseks 15 min. jalgratast.
