December 12, 2011
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
80kg
8x
100kg
8x
110kg
6x
120kg
4x
110kg
6x
110kg
5x
100kg
7x
90kg
8x
|
52 | 5210 |
| 2 | Dumbbell incline bench press |
62kg
8x
62kg
8x
62kg
8x
62kg
8x
62kg
8x
|
40 | 2480 |
| 3 | Butterfly Machine |
50kg
8x
50kg
8x
50kg
8x
50kg
8x
50kg
8x
|
40 | 2000 |
| 4 | Barbell biceps curl |
30kg
8x
|
8 | 240 |
| 5 | 21 |
30kg
21x
30kg
21x
30kg
16x
|
58 | 1740 |
| 6 | Concentration curl |
16kg
16x
16kg
16x
16kg
16x
16kg
16x
|
64 | 1024 |
| 7 | Cable curls |
40kg
10x
40kg
10x
40kg
10x
40kg
10x
|
40 | 1600 |
| 8 | Küljemasin |
50kg
40x
|
40 | 2000 |
| 9 | Incline Crunches |
0kg
50x
|
50 | 0 |
| 10 | Power-Abs |
0kg
100x
|
100 | 0 |
| Total | 492 | 16294 | ||
