July 12, 2011
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
105kg
8x
105kg
8x
105kg
8x
105kg
8x
105kg
8x
|
40 | 4200 |
| 2 | Leg press |
220kg
8x
220kg
8x
220kg
8x
220kg
8x
|
32 | 7040 |
| 3 | Jala sirutused masinal(ühe jalaga kordamööda) |
50kg
8x
50kg
8x
50kg
8x
|
24 | 1200 |
| 4 | Lying leg curl |
50kg
8x
50kg
8x
50kg
8x
|
24 | 1200 |
| 5 | Säär jalapressil |
200kg
20x
200kg
20x
200kg
20x
|
60 | 12000 |
| 6 | Säär seistes hantel käes(kordamööda,lisaraskuse kaal) |
33.5kg
10x
33.5kg
10x
33.5kg
10x
|
30 | 1005 |
| 7 | Õla surumine hantlitega(hantli kaal) |
33.5kg
6x
33.5kg
6x
33.5kg
6x
33.5kg
6x
33.5kg
6x
|
30 | 1005 |
| 8 | Õlg hantlitega lendamine(hantli kaal) |
23.5kg
8x
23.5kg
8x
23.5kg
8x
|
24 | 564 |
| 9 | Two Arm Front Cable Raises |
50kg
7x
50kg
7x
50kg
7x
|
21 | 1050 |
| 10 | Kõht | 0 | 0 | |
| Total | 285 | 29264 | ||
