January 15, 2011
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Tõmme plokil ülalt kukla taha |
65kg
12x
70kg
10x
75kg
8x
|
30 | 2080 |
| 2 | Tõmme plokil ülalt kitsa haardega |
55kg
12x
60kg
10x
65kg
8x
|
30 | 1780 |
| 3 | Alatõmme trenazööril, kitsas haare |
55kg
12x
60kg
10x
65kg
8x
|
30 | 1780 |
| 4 | Tõmme rinnatoega trenazööril ühe käega |
40kg
12x
45kg
10x
50kg
8x
|
30 | 1330 |
| 5 | õlgade tõstmin kangiga |
50kg
12x
60kg
10x
70kg
8x
|
30 | 1760 |
| 6 | tõmme ülesse smithi masinal |
30kg
12x
35kg
16x
|
28 | 920 |
| 7 | Lendamine ette hantlitega seistes |
8kg
24x
9kg
20x
10kg
16x
|
60 | 532 |
| 8 | Küünarvarte kõverdamine hantlitega |
13kg
20x
10kg
20x
9kg
20x
|
60 | 640 |
| 9 | Küünarvarte kõverdamine kangiga scottipingil |
10kg
25x
12kg
30x
|
55 | 610 |
| 10 | Keretõsted |
7kg
25x
|
25 | 175 |
| 11 | Keretõste Rooma toolil |
5kg
30x
|
30 | 150 |
| 12 | Kerepöörded istudes |
15kg
20x
|
20 | 300 |
| Total | 428 | 12057 | ||
