October 21, 2013
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Seated Military Shoulder Press |
20kg
10x
30kg
8x
27.5kg
10x
27.5kg
10x
|
38 | 990 |
| 2 | Seated Leg Curl |
55kg
10x
60kg
10x
60kg
10x
60kg
10x
|
40 | 2350 |
| 3 | Arnold Press |
24kg
10x
28kg
10x
28kg
9x
28kg
9x
|
38 | 1024 |
| 4 | Standing Calf Raises |
60kg
20x
75kg
20x
75kg
20x
75kg
20x
|
80 | 5700 |
| 5 | Dumbbell Front Raises (Dumbbells) |
18kg
10x
20kg
8x
20kg
10x
|
28 | 540 |
| 6 | Decline Oblique Crunches |
0kg
30x
0kg
30x
0kg
30x
|
90 | 0 |
| 7 | Squats |
30kg
10x
50kg
10x
65kg
8x
65kg
8x
65kg
8x
|
44 | 2360 |
| Total | 358 | 12964 | ||
Notes
- 2.5 жим штанги на плечи
