July 1, 2011
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
80kg
8x
110kg
6x
110kg
6x
110kg
6x
110kg
6x
110kg
6x
110kg
6x
|
44 | 4600 |
| 2 | Lying leg curl |
50kg
8x
50kg
8x
50kg
8x
50kg
8x
50kg
8x
|
40 | 2000 |
| 3 | Seated calf raise machine |
50kg
8x
70kg
8x
70kg
8x
70kg
8x
70kg
8x
70kg
8x
|
48 | 3200 |
| 4 | Seated Barbell Shoulder Press |
40kg
8x
50kg
6x
50kg
7x
40kg
8x
|
29 | 1290 |
| 5 | Dumbbell reverse fly |
22kg
8x
22kg
8x
22kg
8x
22kg
8x
|
32 | 704 |
| 6 | Dumbbell Lateral Raise |
16kg
8x
20kg
8x
20kg
8x
20kg
8x
|
32 | 608 |
| 7 | Triitseps plokil köiega |
40kg
8x
50kg
8x
50kg
8x
50kg
8x
|
32 | 1520 |
| 8 | Incline Crunches |
0kg
50x
|
50 | 0 |
| 9 | Power-Abs |
0kg
100x
|
100 | 0 |
| Total | 407 | 13922 | ||
