December 21, 2018
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Pull-up |
105kg
10x
115kg
8x
120kg
8x
120kg
8x
120kg
6x
105kg
10x
|
50 | 5660 |
| 2 | Seated Pulley Row |
80kg
8x
80kg
8x
80kg
8x
80kg
8x
80kg
8x
|
40 | 3200 |
| 3 | Machine Shrug |
90kg
12x
90kg
12x
90kg
12x
90kg
12x
90kg
12x
|
60 | 5400 |
| 4 | Kõhule plokil seistes |
70kg
24x
70kg
24x
70kg
24x
|
72 | 5040 |
| 5 | Seated Dumbbell Shoulder Press |
50kg
8x
50kg
8x
50kg
8x
50kg
8x
50kg
8x
|
40 | 2000 |
| 6 | Dumbbell Lateral Raise |
22kg
8x
22kg
8x
22kg
8x
22kg
8x
|
32 | 704 |
| 7 | Close-grip bench press |
50kg
8x
70kg
8x
70kg
8x
70kg
8x
70kg
8x
70kg
8x
|
48 | 3200 |
| 8 | Triitseps plokil köiega |
60kg
10x
60kg
10x
60kg
10x
60kg
10x
|
40 | 2400 |
| 9 | Cable One Arm Pushdown |
30kg
16x
30kg
16x
30kg
16x
30kg
16x
|
64 | 1920 |
| Total | 446 | 29524 | ||
