January 24, 2013
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Barbell incline bench press |
50kg
8x
70kg
8x
80kg
7x
90kg
5x
90kg
5x
80kg
6x
|
39 | 2900 |
| 2 | Seated Dumbbell Shoulder Press |
42kg
8x
42kg
8x
42kg
8x
42kg
8x
|
32 | 1344 |
| 3 | Dumbbell reverse fly |
27kg
8x
27kg
8x
27kg
8x
27kg
8x
|
32 | 864 |
| 4 | Close-grip bench press |
50kg
8x
80kg
7x
90kg
5x
90kg
5x
80kg
7x
80kg
7x
80kg
4x
|
43 | 3300 |
| 5 | Cable Pushdown |
70kg
8x
70kg
8x
70kg
8x
70kg
8x
|
32 | 2240 |
| 6 | käte sirutamine hantliga küljel |
11kg
16x
11kg
16x
11kg
16x
11kg
16x
|
64 | 704 |
| 7 | Dumbbell Lateral Raise |
27kg
8x
|
8 | 216 |
| 8 | Pull-up |
100kg
15x
100kg
5x
|
20 | 2000 |
| 9 | Incline Crunches |
0kg
50x
|
50 | 0 |
| Total | 320 | 13568 | ||
