February 11, 2013
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
80kg
8x
100kg
8x
110kg
7x
120kg
5x
120kg
5x
110kg
6x
110kg
6x
100kg
8x
|
53 | 5530 |
| 2 | Dumbbell incline bench press |
62kg
8x
62kg
8x
62kg
8x
62kg
8x
62kg
8x
|
40 | 2480 |
| 3 | Chest machine |
60kg
8x
70kg
10x
70kg
10x
70kg
10x
70kg
10x
|
48 | 3280 |
| 4 | Sitting dumbbell curl |
19kg
16x
19kg
16x
19kg
16x
19kg
16x
|
64 | 1216 |
| 5 | Cable Concentration Curl |
25kg
16x
25kg
20x
25kg
20x
25kg
20x
25kg
16x
|
92 | 2300 |
| 6 | 21 |
30kg
21x
30kg
21x
30kg
21x
|
63 | 1890 |
| 7 | Cable curls | 0 | 0 | |
| 8 | Biceps machine |
30kg
18x
|
18 | 540 |
| 9 | Küljemasin |
40kg
40x
|
40 | 1600 |
| 10 | Power-Abs |
0kg
100x
|
100 | 0 |
| 11 | Pull-up |
100kg
15x
100kg
5x
|
20 | 2000 |
| Total | 538 | 20836 | ||
