January 16, 2011
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
70kg
4x
60kg
12x
|
16 | 1000 |
| 2 | Dumbbell incline bench press |
18kg
10x
20kg
20x
|
30 | 580 |
| 3 | Lamades surumine negatiivse kaldega |
20kg
20x
24kg
10x
|
30 | 640 |
| 4 | Butterfly Machine |
55kg
12x
60kg
10x
65kg
8x
|
30 | 1780 |
| 5 | Surumine trenazööril istudes |
40kg
12x
45kg
10x
50kg
8x
|
30 | 1330 |
| 6 | pullover |
18kg
30x
|
30 | 540 |
| 7 | prantsuse surumine hantliga istudes |
18kg
30x
|
30 | 540 |
| 8 | Cable Pushdown |
55kg
12x
60kg
10x
65kg
8x
|
30 | 1780 |
| 9 | triitseps plokil kitsa haardega |
50kg
12x
55kg
10x
60kg
8x
|
30 | 1630 |
| 10 | Keretõsted |
7kg
25x
|
25 | 175 |
| 11 | Keretõste Rooma toolil |
5kg
30x
|
30 | 150 |
| 12 | Kerepöörded istudes |
15kg
20x
|
20 | 300 |
| Total | 331 | 10445 | ||
