December 1, 2011
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
100kg
8x
100kg
8x
100kg
8x
100kg
8x
100kg
8x
|
40 | 4000 |
| 2 | Leg extension machine |
70kg
12x
70kg
12x
70kg
12x
|
36 | 2520 |
| 3 | Lying leg curl |
45kg
14x
45kg
14x
45kg
12x
|
40 | 1800 |
| 4 | Säär istudes |
30kg
26x
30kg
26x
30kg
26x
|
78 | 2340 |
| 5 | Säär jalapressil |
100kg
26x
100kg
26x
100kg
26x
|
78 | 7800 |
| 6 | Õla surumine masinal |
75kg
9x
75kg
9x
75kg
9x
75kg
9x
75kg
9x
|
45 | 3375 |
| 7 | Õlg kangi tõsted ette |
22.5kg
14x
22.5kg
14x
22.5kg
14x
|
42 | 945 |
| 8 | Dumbbell reverse fly |
13.5kg
20x
13.5kg
20x
13.5kg
20x
|
60 | 810 |
| 9 | Kõht | 0 | 0 | |
| Total | 419 | 23590 | ||
