September 22, 2011
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Deadlift |
80kg
15x
80kg
15x
80kg
15x
80kg
15x
80kg
15x
|
75 | 6000 |
| 2 | Selg plokil ette keskmise haardega |
100kg
8x
100kg
8x
100kg
8x
100kg
8x
100kg
8x
|
40 | 4000 |
| 3 | Seated Pulley Row |
120kg
10x
120kg
10x
120kg
10x
120kg
10x
|
40 | 4800 |
| 4 | Selja lailihas hantliga kordamööda |
60kg
8x
60kg
8x
60kg
8x
60kg
8x
60kg
8x
|
40 | 2400 |
| 5 | Keretõsted kaldpingil seljale(lisaraskuse kaal) |
25kg
10x
25kg
10x
25kg
10x
25kg
10x
|
40 | 1000 |
| 6 | Biitseps hantlitega seistes vaheldumisi |
28.5kg
8x
28.5kg
8x
28.5kg
8x
28.5kg
8x
|
32 | 912 |
| 7 | Concentration curl |
17kg
10x
17kg
10x
17kg
12x
|
32 | 544 |
| 8 | Ranne |
20kg
20x
20kg
20x
20kg
16x
20kg
16x
|
72 | 1440 |
| 9 | Säär istudes |
40kg
20x
40kg
20x
40kg
20x
40kg
20x
|
80 | 3200 |
| 10 | Kõht | 0 | 0 | |
| Total | 451 | 24296 | ||
Notes
Lõppu 20 minutit stepperit
