January 17, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
82.5kg
5x
90kg
5x
97.5kg
5x
105kg
5x
110kg
5x
|
25 | 2425 |
| 2 | Leg extension machine |
75kg
10x
75kg
10x
75kg
10x
|
30 | 2250 |
| 3 | Lying leg curl |
45kg
10x
45kg
10x
45kg
10x
|
30 | 1350 |
| 4 | Säär istudes |
35kg
21x
35kg
21x
35kg
21x
|
63 | 2205 |
| 5 | Säär seistes hantel käes(kordamööda,lisaraskuse kaal) |
23.5kg
10x
23.5kg
10x
23.5kg
10x
|
30 | 705 |
| 6 | Õla surumine masinal |
80kg
8x
80kg
8x
85kg
8x
85kg
8x
85kg
8x
|
40 | 3320 |
| 7 | Õlg kangi tõsted ette |
25kg
14x
25kg
14x
25kg
14x
|
42 | 1050 |
| 8 | Dumbbell reverse fly |
15kg
21x
15kg
21x
15kg
21x
|
63 | 945 |
| 9 | Kõht | 0 | 0 | |
| Total | 323 | 14250 | ||
