March 1, 2011
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
75kg
6x
80kg
6x
80kg
6x
80kg
6x
80kg
6x
|
30 | 2370 |
| 2 | Lying leg curl |
100kg
10x
105kg
12x
120kg
10x
|
32 | 3460 |
| 3 | Leg extension machine |
75kg
10x
75kg
10x
75kg
10x
|
30 | 2250 |
| 4 | Leg press |
160kg
30x
|
30 | 4800 |
| 5 | Pöiasirutus hack-kükk trenazööril |
130kg
15x
130kg
15x
130kg
25x
|
55 | 7150 |
| 6 | Küünarvarte kõverdamine hantlitega |
16kg
20x
13kg
20x
13kg
20x
|
60 | 840 |
| 7 | prantsuse surumine hantliga istudes |
18kg
30x
|
30 | 540 |
| 8 | Keretõsted |
8kg
25x
|
25 | 200 |
| 9 | Keretõste Rooma toolil |
10kg
30x
|
30 | 300 |
| 10 | seljatõsted |
15kg
15x
|
15 | 225 |
| Total | 337 | 22135 | ||
