November 6, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Õla surumine masinal |
50kg
10x
50kg
10x
50kg
10x
|
30 | 1500 |
| 2 | Õla surumine hantlitega |
17.5kg
10x
17.5kg
10x
17.5kg
10x
|
30 | 525 |
| 3 | Õlg hantlitega lendamine |
15kg
10x
12.5kg
10x
12.5kg
10x
|
30 | 400 |
| 4 | hitler EZ kangiga |
15kg
10x
15kg
10x
15kg
10x
|
30 | 450 |
| 5 | Dumbbell reverse fly |
12kg
10x
12kg
10x
12kg
10x
|
30 | 360 |
| 6 | Õla surumine masinal |
30kg
10x
30kg
10x
30kg
10x
|
30 | 900 |
| 7 | Säär seistes hantel käes(kordamööda,lisaraskuse kaal) |
20kg
12x
20kg
12x
20kg
12x
|
36 | 720 |
| Total | 216 | 4855 | ||
