April 6, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
50kg
12x
60kg
12x
70kg
10x
80kg
6x
75kg
5x
70kg
10x
75kg
5x
|
60 | 3950 |
| 2 | Dumbbell incline bench press |
17kg
12x
25kg
9x
30kg
7x
32kg
5x
27kg
7x
30kg
5x
|
45 | 1138 |
| 3 | Butterfly Machine |
50kg
12x
60kg
8x
70kg
5x
|
25 | 1430 |
| 4 | Rööbaspuudel surumine |
80kg
12x
|
12 | 960 |
| 5 | Ploki surumine triitsepsile, köiega |
30kg
12x
35kg
11x
40kg
10x
35kg
10x
30kg
8x
35kg
10x
|
61 | 2085 |
| 6 | Triitseps masinal, kitsalt surumine |
60kg
10x
70kg
6x
70kg
6x
|
22 | 1440 |
| 7 | Hantliga kukla taha ühe käega, triitseps |
7kg
10x
6kg
10x
7kg
8x
|
28 | 186 |
| 8 | Kõhulihas maas |
1kg
15x
1kg
15x
1kg
15x
|
45 | 45 |
| 9 | kõhulihas masinaga |
25kg
10x
|
10 | 250 |
| Total | 308 | 11484 | ||
Notes
Soojenduseks jooksmine 11 min.
