March 25, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Pull-up |
80kg
13x
95kg
5x
90kg
5x
80kg
7x
|
30 | 2525 |
| 2 | T-kangi tõmbed |
35kg
12x
45kg
10x
50kg
8x
|
30 | 1270 |
| 3 | Trapets scotil |
47kg
12x
67kg
10x
72kg
8x
|
30 | 1810 |
| 4 | Deadlift |
60kg
12x
80kg
10x
100kg
6x
110kg
2x
|
30 | 2340 |
| 5 | Biitseps hantlitega seistes |
12kg
10x
15kg
8x
|
18 | 240 |
| 6 | Biitseps scotil ühe käega |
17kg
6x
|
6 | 102 |
| 7 | Biceps machine |
45kg
10x
|
10 | 450 |
| 8 | Cable curls |
50kg
8x
55kg
7x
60kg
8x
|
23 | 1265 |
| 9 | kõhulihas masinaga |
40kg
15x
45kg
15x
50kg
15x
|
45 | 2025 |
| 10 | Alaseljale sirutused |
0kg
15x
15kg
10x
15kg
12x
|
37 | 330 |
| 11 | Plank ja mõlemad küljed |
2kg
0x
|
0 | 0 |
| Total | 259 | 12357 | ||
Notes
Alustuseks jalgrattal 15min.
