October 19, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
80kg
8x
90kg
9x
100kg
8x
110kg
8x
|
33 | 3130 |
| 2 | Leg extension machine |
60kg
8x
70kg
8x
80kg
8x
|
24 | 1680 |
| 3 | Lying leg curl |
30kg
8x
35kg
8x
40kg
8x
|
24 | 840 |
| 4 | Säär seistes hantel käes(kordamööda,lisaraskuse kaal) |
15kg
12x
15kg
12x
15kg
12x
15kg
12x
|
48 | 720 |
| 5 | Õla surumine masinal |
50kg
8x
60kg
8x
70kg
8x
80kg
8x
|
32 | 2080 |
| 6 | Hitler hantlitega |
15kg
8x
15kg
8x
15kg
8x
|
24 | 360 |
| 7 | Dumbbell reverse fly |
15kg
8x
15kg
10x
15kg
12x
|
30 | 450 |
| 8 | Kõht | 0 | 0 | |
| 9 | Dumbbell Shrugs |
35kg
10x
35kg
10x
35kg
10x
|
30 | 1050 |
| Total | 245 | 10310 | ||
