May 3, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Ploki surumine sirgete kätega alla |
30kg
20x
30kg
20x
30kg
20x
|
60 | 1800 |
| 2 | Selg plokil ette laia haardega |
40kg
20x
40kg
20x
40kg
20x
40kg
20x
40kg
20x
40kg
20x
|
120 | 4800 |
| 3 | Ploki tõmbed istudes vastu kõhtu laia haardega |
40kg
20x
45kg
20x
50kg
20x
|
60 | 2700 |
| 4 | Ploki tõmbed istudes vastu kõhtu ühe käega |
20kg
25x
20kg
25x
20kg
25x
|
75 | 1500 |
| 5 | Biitseps kangiga istudes |
25kg
20x
25kg
20x
25kg
20x
|
60 | 1500 |
| 6 | Barbell biceps curl |
20kg
20x
20kg
15x
20kg
15x
|
50 | 1000 |
| 7 | Bicep Hammer Curl |
10kg
20x
10kg
20x
10kg
20x
|
60 | 600 |
| 8 | Concentration curl |
10kg
15x
10kg
15x
10kg
15x
|
45 | 450 |
| 9 | Ranne |
20kg
30x
20kg
30x
20kg
30x
|
90 | 1800 |
| 10 | Kõht | 0 | 0 | |
| 11 | Kõht plokil |
80kg
20x
80kg
20x
80kg
20x
|
60 | 4800 |
| Total | 680 | 20950 | ||
