November 24, 2011
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
95kg
8x
95kg
8x
95kg
8x
95kg
8x
95kg
8x
|
40 | 3800 |
| 2 | Leg extension machine |
70kg
12x
70kg
12x
70kg
12x
|
36 | 2520 |
| 3 | Lying leg curl |
40kg
14x
40kg
14x
40kg
14x
|
42 | 1680 |
| 4 | Säär istudes |
30kg
25x
30kg
25x
30kg
25x
|
75 | 2250 |
| 5 | Säär jalapressil |
100kg
25x
100kg
25x
100kg
25x
|
75 | 7500 |
| 6 | Õla surumine masinal |
75kg
8x
75kg
8x
75kg
8x
75kg
8x
75kg
8x
|
40 | 3000 |
| 7 | Õlg kangi tõsted ette |
22.5kg
12x
22.5kg
12x
22.5kg
12x
|
36 | 810 |
| 8 | Dumbbell reverse fly |
13.5kg
17x
13.5kg
17x
13.5kg
17x
|
51 | 688.5 |
| Total | 395 | 22248.5 | ||
