April 28, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
50kg
12x
70kg
8x
80kg
4x
90kg
2x
95kg
1x
82.5kg
4x
80kg
4x
|
35 | 2405 |
| 2 | Dumbbell incline bench press |
27.5kg
8x
30kg
7x
32.5kg
6x
27.5kg
10x
|
31 | 900 |
| 3 | Hantlitega lendamine rinnale horiisontaalpingil |
17.5kg
10x
|
10 | 175 |
| 4 | Ploki ristamine rinnale |
20kg
12x
30kg
8x
25kg
10x
|
30 | 730 |
| 5 | Biitseps eZ kangiga |
27.5kg
12x
32.5kg
8x
35kg
7x
|
27 | 835 |
| 6 | Biitseps hantlitega seistes |
17kg
5x
12.5kg
10x
|
15 | 210 |
| 7 | Cable Concentration Curl |
25kg
12x
25kg
12x
|
24 | 600 |
| 8 | Cable curls |
50kg
10x
|
10 | 500 |
| 9 | kõhulihas teise masinaga |
55kg
40x
55kg
40x
55kg
40x
|
120 | 6600 |
| 10 | Plank ja mõlemad küljed |
1kg
3x
|
3 | 3 |
| Total | 305 | 12958 | ||
Notes
Soojenduseks 15 min. jalgrattal.
