April 26, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | French press |
15kg
12x
20kg
10x
15kg
8x
|
30 | 500 |
| 2 | Rööbaspuudel surumine |
80kg
19x
80kg
12x
|
31 | 2480 |
| 3 | Cable Pushdown |
30kg
12x
35kg
12x
40kg
10x
45kg
8x
30kg
6x
|
48 | 1720 |
| 4 | Hantliga kukla taha ühe käega, triitseps |
6kg
12x
|
12 | 72 |
| 5 | Seated Dumbbell Shoulder Press |
17.5kg
10x
25kg
7x
30kg
4x
27.5kg
6x
|
27 | 635 |
| 6 | Hantlitega lendamine |
10kg
10x
10kg
10x
10kg
10x
|
30 | 300 |
| 7 | Õlaesiosale hantlitega lendamine |
10kg
10x
12kg
10x
10kg
10x
|
30 | 320 |
| 8 | Õlatagaosale hantlitega |
20kg
10x
20kg
10x
25kg
6x
|
26 | 550 |
| 9 | Kõhulihas crunh |
30kg
15x
30kg
17x
30kg
15x
|
47 | 1410 |
| Total | 281 | 7987 | ||
Notes
Hantli raskused ühe käe järgi.
Soojenduseks 15 min. jalgrattal.
