December 22, 2010
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
50kg
12x
55kg
10x
60kg
8x
|
30 | 1630 |
| 2 | Dumbbell incline bench press |
16kg
12x
18kg
10x
24kg
8x
|
30 | 564 |
| 3 | Lamades hantlitega surumine negatiivse kaldega |
20kg
12x
24kg
10x
27kg
6x
|
28 | 642 |
| 4 | Butterfly Machine |
50kg
12x
55kg
10x
60kg
8x
|
30 | 1630 |
| 5 | Surumine trenazööril istudes |
40kg
12x
45kg
10x
50kg
8x
|
30 | 1330 |
| 6 | pullover |
16kg
30x
|
30 | 480 |
| 7 | prantsuse surumine hantliga istudes |
20kg
30x
|
30 | 600 |
| 8 | Cable Pushdown |
50kg
12x
55kg
10x
60kg
8x
|
30 | 1630 |
| 9 | triitseps plokil kitsa haardega |
45kg
12x
50kg
10x
55kg
8x
|
30 | 1480 |
| 10 | Keretõsted |
7kg
25x
|
25 | 175 |
| 11 | Keretõste Rooma toolil |
5kg
30x
|
30 | 150 |
| 12 | Kerepöörded istudes |
15kg
20x
|
20 | 300 |
| Total | 343 | 10611 | ||
