October 9, 2011
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
115kg
8x
110kg
10x
105kg
12x
100kg
14x
95kg
16x
|
60 | 6200 |
| 2 | väljaasted(ühe hantli kaal) |
23.5kg
12x
23.5kg
12x
23.5kg
12x
23.5kg
12x
|
48 | 1128 |
| 3 | Leg extension machine |
80kg
15x
80kg
10x
80kg
10x
|
35 | 2800 |
| 4 | Lying leg curl |
40kg
10x
40kg
10x
40kg
10x
|
30 | 1200 |
| 5 | Säär jalapressil |
100kg
30x
100kg
30x
100kg
30x
|
90 | 9000 |
| 6 | Säär istudes |
40kg
20x
40kg
20x
40kg
30x
|
70 | 2800 |
| 7 | Dumbbell reverse fly |
11kg
20x
11kg
20x
11kg
20x
|
60 | 660 |
| 8 | Two Arm Front Cable Raises |
55kg
8x
55kg
8x
55kg
8x
|
24 | 1320 |
| 9 | Õla surumine masinal |
75kg
8x
75kg
8x
75kg
8x
75kg
8x
75kg
8x
|
40 | 3000 |
| 10 | Kõht | 0 | 0 | |
| Total | 457 | 28108 | ||
Notes
25 minutit aeroobset lõppu
