February 22, 2011
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
82kg
1x
65kg
5x
65kg
5x
65kg
5x
65kg
5x
65kg
5x
|
26 | 1707 |
| 2 | Dumbbell incline bench press |
20kg
10x
20kg
10x
20kg
10x
|
30 | 600 |
| 3 | Lamades surumine negatiivse kaldega |
24kg
10x
27kg
4x
24kg
10x
24kg
8x
|
32 | 780 |
| 4 | Butterfly Machine |
55kg
10x
60kg
10x
65kg
10x
|
30 | 1800 |
| 5 | Surumine trenazööril istudes |
45kg
12x
50kg
10x
55kg
8x
|
30 | 1480 |
| 6 | pullover |
20kg
30x
|
30 | 600 |
| 7 | prantsuse surumine hantliga istudes |
20kg
30x
|
30 | 600 |
| 8 | Cable Pushdown |
50kg
10x
55kg
10x
60kg
10x
|
30 | 1650 |
| 9 | triitseps plokil kitsa haardega |
50kg
10x
55kg
10x
60kg
10x
|
30 | 1650 |
| 10 | Keretõsted |
8kg
25x
|
25 | 200 |
| 11 | Keretõste Rooma toolil |
5kg
30x
|
30 | 150 |
| 12 | seljatõsted |
10kg
20x
|
20 | 200 |
| 13 | Kerepöörded istudes |
15kg
20x
|
20 | 300 |
| Total | 363 | 11717 | ||
