April 20, 2018
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Pull-up |
102kg
12x
102kg
12x
102kg
12x
102kg
11x
102kg
10x
102kg
11x
102kg
9x
102kg
10x
102kg
9x
102kg
8x
|
104 | 10608 |
| 2 | Seated Pulley Row |
80kg
8x
80kg
8x
80kg
8x
80kg
8x
80kg
8x
|
40 | 3200 |
| 3 | Cable Rope Overhead Triceps Extension |
80kg
8x
80kg
8x
80kg
8x
80kg
8x
80kg
8x
|
40 | 3200 |
| 4 | Seated Dumbbell Shoulder Press |
40kg
8x
40kg
10x
40kg
10x
40kg
8x
|
36 | 1440 |
| 5 | Dumbbell reverse fly |
27kg
8x
27kg
8x
27kg
8x
27kg
8x
|
32 | 864 |
| 6 | Cable One Arm Lateral Raise |
25kg
16x
25kg
16x
25kg
16x
25kg
15x
|
63 | 1575 |
| 7 | Triitseps plokil köiega |
60kg
10x
60kg
10x
60kg
10x
60kg
10x
|
40 | 2400 |
| 8 | French press |
40kg
8x
40kg
8x
40kg
8x
40kg
8x
|
32 | 1280 |
| 9 | Käe sirutused hantliga |
11kg
16x
11kg
16x
11kg
16x
11kg
16x
|
64 | 704 |
| 10 | Incline Crunches |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| Total | 511 | 25271 | ||
