July 4, 2013
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
70kg
8x
90kg
8x
110kg
6x
110kg
6x
110kg
6x
110kg
6x
|
40 | 3920 |
| 2 | õlale kangiga kukla tagant |
40kg
8x
45kg
8x
50kg
7x
55kg
5x
45kg
8x
40kg
8x
|
44 | 1985 |
| 3 | Dumbbell reverse fly |
27kg
8x
27kg
8x
27kg
8x
27kg
8x
|
32 | 864 |
| 4 | Close-grip bench press |
50kg
8x
80kg
8x
90kg
7x
100kg
4x
80kg
8x
|
35 | 2710 |
| 5 | Cable One Arm Pushdown |
35kg
16x
35kg
16x
35kg
16x
35kg
16x
|
64 | 2240 |
| 6 | Cable Pushdown |
60kg
8x
60kg
8x
60kg
8x
60kg
8x
|
32 | 1920 |
| 7 | Incline Crunches |
0kg
50x
|
50 | 0 |
| 8 | Pull-up |
100kg
15x
100kg
5x
|
20 | 2000 |
| Total | 317 | 15639 | ||
