April 12, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Standing Barbell Shoulder Press |
20kg
12x
40kg
10x
40kg
7x
40kg
6x
|
35 | 1160 |
| 2 | õlale surumine masinal |
15kg
12x
25kg
10x
30kg
6x
|
28 | 610 |
| 3 | Õlaesiosale hantlitega lendamine |
8kg
12x
10kg
10x
11kg
9x
|
31 | 295 |
| 4 | Õlale lendamine hantlitega |
9kg
12x
10kg
10x
10kg
11x
|
33 | 318 |
| 5 | Õlale kitsalt kangiga |
11kg
12x
21kg
10x
21kg
11x
|
33 | 573 |
| 6 | Seated Dumbbell Shoulder Press |
17.5kg
10x
20kg
8x
25kg
6x
|
24 | 485 |
| 7 | õlale lendamine trenzööril |
40kg
10x
45kg
8x
50kg
8x
|
26 | 1160 |
| 8 | Kõhulihas crunh |
30kg
15x
30kg
15x
30kg
15x
|
45 | 1350 |
| 9 | Plank ja mõlemad küljed |
1kg
3x
|
3 | 3 |
| Total | 258 | 5954 | ||
Notes
2., 3., 4., 6. harjutuse raskus ühe käe järgi.
