March 24, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
50kg
12x
60kg
12x
70kg
10x
80kg
7x
75kg
7x
|
48 | 3105 |
| 2 | Dumbbell incline bench press |
17kg
12x
25kg
10x
27kg
8x
30kg
7x
27kg
7x
|
44 | 1069 |
| 3 | Butterfly Machine |
50kg
12x
60kg
10x
70kg
7x
|
29 | 1690 |
| 4 | Rööbaspuudel surumine |
80kg
12x
|
12 | 960 |
| 5 | Ploki surumine triitsepsile, köiega |
25kg
12x
30kg
10x
35kg
8x
40kg
7x
25kg
10x
|
47 | 1410 |
| 6 | French press |
20kg
12x
25kg
10x
30kg
6x
|
28 | 670 |
| 7 | Hantliga kukla taha ühe käega, triitseps |
6kg
12x
|
12 | 72 |
| 8 | Triitseps masinal, kitsalt surumine |
70kg
8x
80kg
5x
|
13 | 960 |
| 9 | Ploki surumine triitsepsile, köiega |
30kg
8x
35kg
6x
25kg
8x
|
22 | 650 |
| 10 | kõhulihas masinaga |
40kg
15x
45kg
15x
50kg
15x
|
45 | 2025 |
| Total | 300 | 12611 | ||
Notes
Soojendus 6 min. sõudeergomeetril.
Harjutused 2. ja 7. raskus ühe käe järgi (hantlid).
