January 9, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Deadlift |
50kg
20x
50kg
20x
50kg
20x
50kg
20x
50kg
20x
|
100 | 5000 |
| 2 | Selg plokil ette laia haardega |
75kg
8x
75kg
8x
75kg
8x
75kg
8x
75kg
8x
|
40 | 3000 |
| 3 | Seated Pulley Row |
105kg
10x
105kg
10x
105kg
10x
105kg
10x
|
40 | 4200 |
| 4 | Selja lailihas hantliga kordamööda |
60kg
8x
60kg
8x
60kg
8x
60kg
8x
60kg
8x
|
40 | 2400 |
| 5 | Biitseps hantlitega seistes vaheldumisi |
26kg
8x
26kg
8x
26kg
8x
26kg
8x
|
32 | 832 |
| 6 | Biitseps masinal ühe käega kontsentreeritult |
25kg
8x
25kg
8x
25kg
8x
|
24 | 600 |
| 7 | Kõht | 0 | 0 | |
| Total | 276 | 16032 | ||
Notes
Proovisin jõutõmmet üle pika aja, laia jalaasetusega, rõhub vähem alaseljale.
