April 13, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
50kg
12x
60kg
12x
70kg
8x
80kg
7x
90kg
1x
80kg
4x
70kg
7x
|
51 | 3340 |
| 2 | Dumbbell incline bench press |
25kg
9x
27.5kg
7x
32.5kg
5x
|
21 | 580 |
| 3 | Butterfly Machine |
50kg
11x
60kg
9x
70kg
7x
|
27 | 1580 |
| 4 | Ploki surumine triitsepsile, köiega |
25kg
12x
30kg
12x
35kg
11x
40kg
9x
35kg
10x
25kg
7x
|
61 | 1930 |
| 5 | Triitseps masinal, kitsalt surumine |
60kg
8x
70kg
7x
80kg
6x
|
21 | 1450 |
| 6 | Hantliga kukla taha ühe käega, triitseps |
6kg
8x
6kg
7x
6kg
8x
|
23 | 138 |
| 7 | Hantliga kukla taha kahe käega, triitseps |
17.5kg
8x
17.5kg
9x
17.5kg
9x
|
26 | 455 |
| 8 | Kõhulihas negatiivse kaldega pingil |
0kg
12x
0kg
10x
0kg
10x
|
32 | 0 |
| 9 | Kõhulihas maas |
0kg
15x
|
15 | 0 |
| Total | 277 | 9473 | ||
Notes
Enne trenni 20 min. jalgrattal.
