April 17, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Leg press |
140kg
12x
180kg
10x
230kg
8x
260kg
6x
|
36 | 6880 |
| 2 | Squat |
60kg
12x
90kg
10x
100kg
5x
100kg
5x
100kg
5x
100kg
5x
100kg
5x
|
47 | 4120 |
| 3 | Väljaasted |
50kg
10x
50kg
10x
50kg
10x
|
30 | 1500 |
| 4 | Lying leg curl |
50kg
10x
60kg
8x
70kg
8x
|
26 | 1540 |
| 5 | Leg extension machine |
60kg
10x
70kg
8x
80kg
8x
90kg
6x
|
32 | 2340 |
| 6 | Seated calf raise machine |
30kg
12x
40kg
12x
45kg
12x
|
36 | 1380 |
| Total | 207 | 17760 | ||
Notes
3. harjutus ühe jala järgi.
Soojenduseks 20min jalgrattal.
