July 5, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Seated Barbell Shoulder Press |
30kg
8x
40kg
8x
40kg
8x
50kg
6x
60kg
5x
50kg
8x
40kg
8x
|
51 | 2200 |
| 2 | Seated Dumbbell Shoulder Press |
38kg
8x
42kg
8x
42kg
8x
42kg
8x
42kg
8x
|
40 | 1648 |
| 3 | Dumbbell reverse fly |
22kg
8x
22kg
8x
22kg
8x
22kg
8x
22kg
8x
|
40 | 880 |
| 4 | Close-grip bench press |
50kg
8x
80kg
8x
100kg
5x
100kg
5x
80kg
8x
80kg
8x
|
42 | 3320 |
| 5 | Triitseps plokil köiega pea kohal |
40kg
8x
50kg
8x
60kg
8x
60kg
8x
|
32 | 1680 |
| 6 | Cable Pushdown |
60kg
8x
60kg
8x
60kg
8x
60kg
8x
|
32 | 1920 |
| 7 | Küljemasin |
50kg
40x
|
40 | 2000 |
| 8 | Pull-up |
102kg
12x
102kg
8x
|
20 | 2040 |
| 9 | Power-Abs |
0kg
100x
|
100 | 0 |
| Total | 397 | 15688 | ||
