March 29, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
105kg
5x
110kg
5x
117.5kg
5x
125kg
5x
132.5kg
5x
|
25 | 2950 |
| 2 | Leg extension machine |
85kg
8x
85kg
8x
85kg
8x
|
24 | 2040 |
| 3 | Lying leg curl |
45kg
10x
45kg
10x
45kg
10x
|
30 | 1350 |
| 4 | Säär seistes hantel käes(kordamööda,lisaraskuse kaal) |
21kg
9x
21kg
9x
21kg
9x
21kg
9x
21kg
9x
21kg
9x
|
54 | 1134 |
| 5 | Õla surumine masinal |
75kg
10x
75kg
10x
75kg
10x
75kg
10x
75kg
10x
|
50 | 3750 |
| 6 | Õlg kangi tõsted ette |
30kg
6x
30kg
6x
30kg
6x
|
18 | 540 |
| 7 | Dumbbell reverse fly |
17.5kg
10x
17.5kg
10x
17.5kg
10x
|
30 | 525 |
| 8 | Kõht | 0 | 0 | |
| Total | 231 | 12289 | ||
Notes
Lõppu 15 minutit stepperit + 15 minutit ergomeetril.
