December 5, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
80kg
8x
100kg
8x
110kg
8x
120kg
6x
130kg
6x
140kg
4x
140kg
3x
110kg
8x
|
51 | 5680 |
| 2 | Leg press |
100kg
10x
150kg
10x
200kg
8x
200kg
8x
200kg
8x
|
44 | 7300 |
| 3 | Säär jalapressil |
150kg
12x
150kg
10x
150kg
10x
150kg
10x
150kg
10x
|
52 | 7800 |
| 4 | Leg extension machine |
75kg
8x
75kg
8x
75kg
8x
75kg
8x
75kg
8x
|
40 | 3000 |
| 5 | Lying leg curl |
50kg
8x
50kg
10x
50kg
10x
50kg
8x
50kg
8x
|
44 | 2200 |
| 6 | Seated calf raise machine |
65kg
10x
65kg
12x
65kg
10x
65kg
10x
65kg
10x
50kg
12x
|
64 | 3980 |
| 7 | Ab crunch machine |
50kg
30x
50kg
20x
|
50 | 2500 |
| 8 | Pull-up |
102kg
20x
|
20 | 2040 |
| Total | 365 | 34500 | ||
