March 4, 2011
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
70kg
5x
70kg
5x
70kg
5x
70kg
5x
70kg
5x
|
25 | 1750 |
| 2 | Dumbbell incline bench press |
20kg
10x
20kg
10x
20kg
10x
|
30 | 600 |
| 3 | Lamades hantlitega surumine negatiivse kaldega |
24kg
10x
24kg
10x
24kg
10x
|
30 | 720 |
| 4 | Butterfly Machine |
55kg
12x
60kg
10x
65kg
8x
|
30 | 1780 |
| 5 | Surumine trenazööril istudes |
45kg
10x
50kg
10x
55kg
10x
|
30 | 1500 |
| 6 | Dumbbell Lateral Raise |
9kg
12x
10kg
10x
13kg
8x
|
30 | 312 |
| 7 | pullover |
27kg
30x
|
30 | 810 |
| 8 | prantsuse surumine hantliga istudes |
24kg
30x
|
30 | 720 |
| 9 | Cable Pushdown |
50kg
10x
55kg
10x
60kg
10x
|
30 | 1650 |
| 10 | Keretõste Rooma toolil |
10kg
30x
|
30 | 300 |
| 11 | Kerekallutus hantliga seistes küljele |
27kg
12x
|
12 | 324 |
| 12 | seljatõsted |
15kg
20x
|
20 | 300 |
| Total | 327 | 10766 | ||
