April 24, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
60kg
10x
90kg
8x
105kg
5x
105kg
5x
105kg
5x
105kg
4x
|
37 | 3315 |
| 2 | Leg press |
135kg
10x
200kg
8x
245kg
8x
275kg
6x
290kg
4x
|
36 | 7720 |
| 3 | Lying leg curl |
50kg
12x
60kg
10x
70kg
8x
|
30 | 1760 |
| 4 | Leg extension machine |
65kg
12x
75kg
8x
85kg
8x
95kg
6x
|
34 | 2630 |
| 5 | Seated calf raise machine |
40kg
15x
45kg
15x
45kg
15x
|
45 | 1950 |
| 6 | Kõhulihas crunh |
30kg
15x
35kg
15x
35kg
15x
|
45 | 1500 |
| 7 | Alaseljale sirutused |
5kg
11x
15kg
11x
15kg
11x
|
33 | 385 |
| Total | 260 | 19260 | ||
Notes
Enne jalatrenni 15 min. jalgrattal.
