March 23, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
97.5kg
5x
105kg
5x
110kg
5x
117.5kg
5x
125kg
5x
|
25 | 2775 |
| 2 | Leg extension machine |
80kg
10x
80kg
10x
80kg
10x
|
30 | 2400 |
| 3 | Lying leg curl |
45kg
10x
45kg
10x
45kg
10x
|
30 | 1350 |
| 4 | Säär seistes hantel käes(kordamööda,lisaraskuse kaal) |
21kg
8x
21kg
8x
21kg
8x
21kg
8x
21kg
8x
21kg
8x
|
48 | 1008 |
| 5 | Õla surumine masinal |
70kg
10x
70kg
10x
70kg
10x
70kg
10x
70kg
10x
|
50 | 3500 |
| 6 | Õlg kangi tõsted ette |
27.5kg
12x
27.5kg
12x
27.5kg
12x
|
36 | 990 |
| 7 | Dumbbell reverse fly |
15kg
14x
15kg
14x
15kg
14x
|
42 | 630 |
| 8 | Kõht | 0 | 0 | |
| Total | 261 | 12653 | ||
Notes
Lõppu 20 minutit stepperil.
