January 12, 2011
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
55kg
8x
60kg
8x
70kg
4x
|
20 | 1200 |
| 2 | Dumbbell incline bench press |
18kg
12x
20kg
8x
24kg
5x
|
25 | 496 |
| 3 | Lamades hantlitega surumine negatiivse kaldega |
20kg
10x
24kg
12x
|
22 | 488 |
| 4 | Butterfly Machine |
55kg
12x
60kg
10x
65kg
6x
|
28 | 1650 |
| 5 | Surumine trenazööril istudes |
40kg
12x
45kg
10x
50kg
10x
|
32 | 1430 |
| 6 | pullover |
18kg
14x
|
14 | 252 |
| 7 | prantsuse surumine hantliga istudes |
24kg
10x
|
10 | 240 |
| 8 | Cable Pushdown |
55kg
10x
60kg
8x
65kg
6x
|
24 | 1420 |
| 9 | prantsuse surumine hantliga istudes |
7kg
7x
7kg
7x
|
14 | 98 |
| 10 | Keretõsted |
7kg
25x
|
25 | 175 |
| 11 | Keretõste Rooma toolil |
5kg
30x
|
30 | 150 |
| Total | 244 | 7599 | ||
