November 30, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Barbell incline bench press |
50kg
8x
70kg
8x
80kg
8x
90kg
6x
100kg
3x
80kg
8x
70kg
8x
|
49 | 3640 |
| 2 | Standing Barbell Shoulder Press |
40kg
8x
50kg
8x
50kg
8x
60kg
8x
60kg
8x
|
40 | 2080 |
| 3 | Dumbbell Lateral Raise |
22kg
8x
22kg
8x
22kg
8x
22kg
8x
|
32 | 704 |
| 4 | Dumbbell reverse fly |
27kg
8x
27kg
8x
27kg
8x
27kg
8x
|
32 | 864 |
| 5 | Close-grip bench press |
50kg
8x
80kg
8x
80kg
8x
80kg
8x
80kg
8x
80kg
8x
80kg
8x
|
56 | 4240 |
| 6 | Tricep Dips |
102kg
8x
102kg
8x
102kg
8x
102kg
8x
102kg
8x
|
40 | 4080 |
| 7 | Triitseps plokil köiega |
60kg
8x
60kg
8x
70kg
8x
70kg
8x
|
32 | 2080 |
| 8 | Pull-up |
102kg
20x
|
20 | 2040 |
| 9 | Leg raise machine |
10kg
12x
10kg
12x
10kg
12x
|
36 | 360 |
| Total | 337 | 20088 | ||
