January 3, 2011
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
70kg
4x
55kg
12x
60kg
10x
65kg
3x
|
29 | 1735 |
| 2 | Lamades hantlitega surumine negatiivse kaldega |
20kg
12x
24kg
10x
24kg
8x
|
30 | 672 |
| 3 | Butterfly Machine |
50kg
12x
55kg
10x
60kg
8x
|
30 | 1630 |
| 4 | Surumine trenazööril istudes |
40kg
12x
45kg
10x
50kg
8x
|
30 | 1330 |
| 5 | pullover |
18kg
30x
|
30 | 540 |
| 6 | prantsuse surumine hantliga istudes |
20kg
30x
|
30 | 600 |
| 7 | Cable Pushdown |
55kg
12x
60kg
9x
65kg
7x
|
28 | 1655 |
| 8 | Keretõsted |
7kg
25x
|
25 | 175 |
| 9 | Keretõste Rooma toolil |
5kg
30x
|
30 | 150 |
| 10 | Kerepöörded istudes |
15kg
100x
|
100 | 1500 |
| Total | 362 | 9987 | ||
