December 16, 2010
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
50kg
12x
55kg
10x
60kg
7x
|
29 | 1570 |
| 2 | Dumbbell incline bench press |
18kg
12x
20kg
8x
20kg
6x
|
26 | 496 |
| 3 | Lamades hantlitega surumine negatiivse kaldega |
20kg
12x
24kg
10x
26kg
7x
|
29 | 662 |
| 4 | Butterfly Machine |
50kg
12x
55kg
10x
60kg
8x
|
30 | 1630 |
| 5 | Surumine trenazööril istudes |
40kg
12x
45kg
10x
50kg
7x
|
29 | 1280 |
| 6 | pullover |
16kg
30x
|
30 | 480 |
| 7 | prantsuse surumine hantliga istudes |
16kg
30x
|
30 | 480 |
| 8 | Cable Pushdown |
50kg
12x
55kg
10x
60kg
8x
|
30 | 1630 |
| 9 | Kerepöörded istudes |
15kg
30x
|
30 | 450 |
| 10 | Keretõste Rooma toolil |
5kg
25x
|
25 | 125 |
| 11 | Keretõsted |
7kg
30x
|
30 | 210 |
| 12 | Squat |
0kg
0x
0kg
8x
|
8 | 0 |
| Total | 326 | 9013 | ||
