July 17, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
50kg
10x
80kg
10x
100kg
10x
110kg
5x
120kg
3x
125kg
2x
110kg
4x
110kg
4x
100kg
7x
100kg
5x
|
60 | 5540 |
| 2 | Dumbbell incline bench press |
52kg
10x
52kg
10x
52kg
10x
52kg
10x
52kg
10x
52kg
10x
|
60 | 3120 |
| 3 | Chest machine |
80kg
10x
80kg
10x
80kg
10x
80kg
10x
80kg
10x
80kg
10x
|
60 | 4800 |
| 4 | Cable Pushdown |
80kg
20x
80kg
20x
80kg
20x
80kg
20x
80kg
20x
80kg
20x
|
120 | 9600 |
| Total | 300 | 23060 | ||
Notes
+ kõht + sõudmist 3500 m.
