April 25, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
50kg
12x
70kg
8x
82.5kg
4x
80kg
4x
75kg
6x
|
34 | 2260 |
| 2 | Dumbbell incline bench press |
17.5kg
10x
25kg
10x
32.5kg
6x
30kg
8x
27.5kg
8x
|
42 | 1080 |
| 3 | Butterfly Machine |
50kg
12x
60kg
10x
70kg
7x
|
29 | 1690 |
| 4 | Sitting dumbbell curl |
10kg
12x
12kg
10x
15kg
8x
|
30 | 360 |
| 5 | Biitseps hantlitega seistes |
17.5kg
5x
|
5 | 87.5 |
| 6 | Biitseps eZ kangiga |
27.5kg
8x
32.5kg
8x
32.5kg
8x
|
24 | 740 |
| 7 | Plank ja mõlemad küljed |
1kg
3x
|
3 | 3 |
| 8 | kõhulihas teise masinaga |
55kg
50x
55kg
50x
55kg
50x
|
150 | 8250 |
| 9 | kõhulihas masinaga |
35kg
12x
|
12 | 420 |
| Total | 329 | 14890.5 | ||
Notes
Soojendus 6 min. sõudeergomeetril.
Hantli kordused ja raskus ühe käe järgi.
