April 16, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Close-grip bench press |
50kg
12x
60kg
10x
70kg
7x
|
29 | 1690 |
| 2 | Rööbaspuudel surumine |
80kg
12x
95kg
5x
95kg
5x
95kg
5x
|
27 | 2385 |
| 3 | Ploki surumine triitsepsile, köiega |
25kg
12x
30kg
12x
35kg
10x
40kg
8x
45kg
5x
30kg
5x
|
52 | 1705 |
| 4 | Seated Dumbbell Shoulder Press |
17.5kg
12x
25kg
5x
25kg
5x
25kg
5x
25kg
5x
25kg
5x
|
37 | 835 |
| 5 | Õlale lendamine hantlitega |
8kg
12x
10kg
10x
12kg
8x
|
30 | 292 |
| 6 | Õlaesiosale hantlitega lendamine |
8kg
12x
10kg
10x
10kg
10x
|
32 | 296 |
| 7 | Kõhulihas crunh |
30kg
15x
30kg
15x
30kg
15x
|
45 | 1350 |
| 8 | kõhulihas teise masinaga |
45kg
40x
|
40 | 1800 |
| Total | 292 | 10353 | ||
Notes
4., 5., 6. hantlite harjutuse raskus ühe käe järgi.
Soojenduseks 11 min. jalgratast.
