October 18, 2011
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
60kg
10x
90kg
10x
100kg
7x
110kg
4x
120kg
2x
110kg
5x
100kg
7x
100kg
5x
90kg
10x
|
60 | 5530 |
| 2 | Dumbbell incline bench press |
55kg
10x
55kg
10x
55kg
10x
50kg
10x
50kg
10x
50kg
10x
|
60 | 3150 |
| 3 | Chest machine |
70kg
10x
75kg
10x
80kg
10x
80kg
10x
80kg
10x
80kg
10x
|
60 | 4650 |
| 4 | Standing Barbell Shoulder Press |
45kg
10x
45kg
10x
45kg
10x
45kg
10x
45kg
10x
45kg
10x
|
60 | 2700 |
| Total | 240 | 16030 | ||
Notes
Soojenduseks ratast 10 min. Kogu trenn 75 min.
