May 25, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
105kg
8x
105kg
8x
105kg
8x
105kg
8x
|
32 | 3360 |
| 2 | Front squat |
80kg
10x
80kg
10x
80kg
10x
80kg
10x
|
40 | 3200 |
| 3 | Leg press |
150kg
10x
200kg
10x
200kg
10x
200kg
10x
|
40 | 7500 |
| 4 | Pingiletõusud hantlitega |
10kg
10x
15kg
10x
15kg
10x
15kg
10x
|
40 | 550 |
| 5 | Leg extension machine |
55kg
10x
55kg
10x
55kg
10x
55kg
10x
|
40 | 2200 |
| 6 | Lying leg curl |
35kg
10x
35kg
10x
35kg
10x
35kg
10x
|
40 | 1400 |
| 7 | Weighted Sissy Squat |
0kg
10x
0kg
10x
0kg
10x
0kg
10x
|
40 | 0 |
| 8 | Rumeenia jõutõmme |
80kg
10x
80kg
10x
80kg
10x
80kg
10x
|
40 | 3200 |
| 9 | Säär istudes |
15kg
15x
15kg
15x
15kg
15x
15kg
15x
|
60 | 900 |
| 10 | Säär seistes hantel käes(kordamööda,lisaraskuse kaal) |
5kg
20x
5kg
20x
5kg
20x
5kg
20x
|
80 | 400 |
| Total | 452 | 22710 | ||
