December 10, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
80kg
8x
100kg
8x
110kg
6x
120kg
5x
130kg
3x
140kg
1x
110kg
7x
100kg
8x
|
46 | 4800 |
| 2 | Dumbbell incline bench press |
62kg
8x
62kg
8x
72kg
8x
72kg
8x
72kg
8x
|
40 | 2720 |
| 3 | Chest machine |
60kg
8x
70kg
8x
70kg
8x
70kg
8x
70kg
8x
|
40 | 2720 |
| 4 | Sitting dumbbell curl |
16kg
16x
21kg
16x
21kg
16x
21kg
16x
21kg
16x
|
80 | 1600 |
| 5 | Lying cable curls |
60kg
8x
70kg
8x
70kg
8x
70kg
9x
|
33 | 2230 |
| 6 | Biceps machine |
50kg
8x
50kg
8x
50kg
8x
50kg
8x
|
32 | 1600 |
| 7 | Küljemasin |
45kg
40x
|
40 | 1800 |
| 8 | Power-Abs |
0kg
100x
|
100 | 0 |
| 9 | Pull-up |
100kg
15x
100kg
5x
|
20 | 2000 |
| Total | 431 | 19470 | ||
