April 4, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
105kg
5x
110kg
5x
117.5kg
5x
125kg
5x
132.5kg
3x
|
23 | 2685 |
| 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) |
22.5kg
8x
22.5kg
8x
22.5kg
8x
22.5kg
8x
22.5kg
8x
22.5kg
8x
|
48 | 1080 |
| 5 | Õla surumine masinal |
80kg
8x
80kg
8x
80kg
8x
80kg
8x
80kg
8x
|
40 | 3200 |
| 6 | Õlg kangi tõsted ette |
30kg
7x
30kg
7x
30kg
7x
|
21 | 630 |
| 7 | Dumbbell reverse fly |
15kg
12x
15kg
12x
15kg
12x
|
36 | 540 |
| 8 | Kõht | 0 | 0 | |
| Total | 222 | 11525 | ||
