March 12, 2013
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Power jerk |
50kg
6x
60kg
6x
70kg
4x
80kg
2x
80kg
2x
70kg
4x
70kg
4x
|
28 | 1820 |
| 2 | õlale kangiga kukla tagant |
40kg
8x
50kg
6x
45kg
8x
40kg
8x
40kg
8x
|
38 | 1620 |
| 3 | Dumbbell reverse fly |
22kg
8x
16kg
8x
16kg
8x
16kg
8x
16kg
8x
|
40 | 688 |
| 4 | Barbell Upright Rows |
40kg
8x
40kg
8x
40kg
8x
40kg
8x
|
32 | 1280 |
| 5 | Machine Shrug |
90kg
8x
90kg
8x
90kg
8x
90kg
8x
90kg
8x
|
40 | 3600 |
| 6 | Pull-up |
100kg
14x
100kg
6x
|
20 | 2000 |
| 7 | Ab crunch machine |
50kg
40x
|
40 | 2000 |
| Total | 238 | 13008 | ||
