December 1, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Pull-up |
100kg
10x
100kg
10x
100kg
8x
100kg
8x
100kg
8x
100kg
6x
|
50 | 5000 |
| 2 | Cable Close Grip Pulldown |
90kg
8x
90kg
8x
90kg
8x
|
24 | 2160 |
| 3 | Deadlift |
80kg
6x
110kg
6x
140kg
6x
160kg
6x
180kg
3x
140kg
6x
|
33 | 4320 |
| 4 | Ploki tõmbed kukla taha |
80kg
8x
90kg
8x
90kg
8x
|
24 | 2080 |
| 5 | Cable Rope Overhead Triceps Extension |
80kg
8x
80kg
8x
80kg
8x
80kg
8x
80kg
8x
|
40 | 3200 |
| 6 | Machine Shrug |
90kg
10x
90kg
10x
90kg
10x
90kg
10x
90kg
10x
|
50 | 4500 |
| 7 | Ab crunch machine |
50kg
40x
|
40 | 2000 |
| Total | 261 | 23260 | ||
