September 14, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Seljatõmbed ülalt |
80kg
10x
85kg
10x
90kg
10x
95kg
10x
100kg
10x
|
50 | 4500 |
| 2 | Seljatõmbed alt |
80kg
10x
85kg
10x
90kg
10x
95kg
10x
100kg
10x
|
50 | 4500 |
| 3 | Standing Barbell Shoulder Press |
45kg
10x
45kg
10x
45kg
10x
45kg
10x
45kg
10x
45kg
10x
|
60 | 2700 |
| 4 | Machine Shrug |
90kg
10x
90kg
10x
90kg
10x
90kg
10x
90kg
10x
|
50 | 4500 |
| 5 | Biitseps hantlitega seistes |
37kg
10x
37kg
10x
32kg
10x
32kg
10x
40kg
6x
|
46 | 1620 |
| 6 | Triitseps rööbaspuudel |
85kg
40x
|
40 | 3400 |
| 7 | Chest machine |
80kg
10x
80kg
10x
80kg
10x
80kg
10x
80kg
10x
|
50 | 4000 |
| Total | 346 | 25220 | ||
Notes
+ 5000 m sõudmist + kõht.
