December 6, 2011
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
60kg
10x
90kg
10x
100kg
4x
100kg
4x
100kg
4x
100kg
3x
90kg
5x
90kg
5x
90kg
5x
|
50 | 4350 |
| 2 | Chest machine |
70kg
10x
75kg
10x
80kg
10x
75kg
10x
75kg
10x
75kg
10x
|
60 | 4500 |
| 3 | Cable Pushdown |
80kg
20x
80kg
20x
80kg
20x
|
60 | 4800 |
| 4 | Biitseps kangiga istudes |
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
10x
|
50 | 2000 |
| 5 | Standing Barbell Shoulder Press |
45kg
10x
45kg
10x
45kg
10x
45kg
10x
45kg
10x
|
50 | 2250 |
| Total | 270 | 17900 | ||
Notes
+ kõht. Väikesed raskused.
