December 8, 2011
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Barbell incline bench press |
50kg
8x
70kg
8x
80kg
6x
80kg
6x
80kg
6x
80kg
6x
|
40 | 2880 |
| 2 | Standing Barbell Shoulder Press |
40kg
8x
40kg
8x
50kg
6x
50kg
6x
40kg
8x
|
36 | 1560 |
| 3 | Reverse fly machine |
30kg
8x
30kg
8x
30kg
8x
30kg
8x
|
32 | 960 |
| 4 | Close-grip bench press |
50kg
8x
80kg
8x
90kg
6x
80kg
8x
80kg
8x
80kg
8x
|
46 | 3500 |
| 5 | Cable One Arm Pushdown |
30kg
16x
30kg
16x
30kg
16x
30kg
16x
|
64 | 1920 |
| 6 | Cable Pushdown |
60kg
8x
60kg
8x
70kg
8x
70kg
8x
70kg
8x
|
40 | 2640 |
| 7 | Küljemasin |
50kg
40x
|
40 | 2000 |
| 8 | Incline Crunches |
0kg
30x
|
30 | 0 |
| 9 | Power-Abs |
0kg
100x
|
100 | 0 |
| Total | 428 | 15460 | ||
