April 23, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Close-grip bench press |
50kg
10x
60kg
8x
70kg
6x
|
24 | 1400 |
| 2 | Rööbaspuudel surumine |
80kg
15x
95kg
6x
95kg
6x
|
27 | 2340 |
| 3 | Cable Pushdown |
30kg
12x
35kg
10x
40kg
8x
45kg
6x
30kg
8x
|
44 | 1540 |
| 4 | Seated Dumbbell Shoulder Press |
17.5kg
10x
27.5kg
5x
27.5kg
5x
27.5kg
5x
27.5kg
5x
27.5kg
5x
|
35 | 862.5 |
| 5 | Õlale lendamine hantlitega |
10kg
10x
10kg
10x
10kg
10x
|
30 | 300 |
| 6 | Õlaesiosale hantlitega lendamine |
8kg
10x
8kg
10x
8kg
10x
|
30 | 240 |
| 7 | kõhulihas masinaga |
45kg
15x
45kg
15x
45kg
15x
|
45 | 2025 |
| 8 | kõhulihas teise masinaga |
45kg
50x
55kg
50x
55kg
50x
|
150 | 7750 |
| Total | 385 | 16457.5 | ||
Notes
Soojenduseks 6 min. sõudeergomeetril.
