March 7, 2013
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Barbell incline bench press |
50kg
8x
70kg
8x
80kg
6x
80kg
6x
80kg
6x
|
34 | 2400 |
| 2 | õlale kangiga kukla tagant |
40kg
8x
45kg
8x
45kg
8x
45kg
8x
45kg
8x
|
40 | 1760 |
| 3 | Reverse fly machine |
30kg
8x
30kg
8x
30kg
8x
30kg
8x
|
32 | 960 |
| 4 | Barbell Upright Rows |
40kg
8x
50kg
7x
40kg
8x
40kg
8x
|
31 | 1310 |
| 5 | Close-grip bench press |
50kg
8x
80kg
8x
90kg
7x
90kg
6x
90kg
6x
80kg
8x
|
43 | 3390 |
| 6 | käte sirutamine hantliga küljel |
11kg
16x
13.5kg
16x
13.5kg
16x
13.5kg
16x
|
64 | 824 |
| 7 | Cable Pushdown |
60kg
8x
70kg
8x
70kg
8x
70kg
8x
|
32 | 2160 |
| 8 | Pull-up |
100kg
15x
100kg
5x
|
20 | 2000 |
| 9 | Power-Abs |
0kg
100x
|
100 | 0 |
| Total | 396 | 14804 | ||
