January 11, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Shoulder Press Machine |
20kg
12x
20kg
12x
20kg
12x
|
36 | 720 |
| 2 | Incline Crunches |
15kg
24x
15kg
24x
15kg
24x
|
72 | 1080 |
| 3 | Decline Crunches |
5kg
15x
5kg
15x
5kg
15x
|
45 | 225 |
| 4 | Hyperextensions |
10kg
25x
10kg
20x
10kg
25x
|
70 | 700 |
| 5 | Bench Press |
55kg
10x
60kg
10x
60kg
9x
|
29 | 1690 |
| 6 | Calves Press on Leg Machine |
100kg
25x
100kg
20x
100kg
20x
|
65 | 6500 |
| 7 | Reverse fly machine |
55kg
15x
60kg
12x
65kg
12x
|
39 | 2325 |
| 8 | Leg Raises |
0kg
25x
0kg
25x
0kg
25x
|
75 | 0 |
| 9 | Preacher Curl |
28kg
10x
28kg
10x
28kg
12x
|
32 | 896 |
| 10 | Side Bend |
16kg
24x
20kg
24x
20kg
24x
|
72 | 1344 |
| 11 | Incline Press |
35kg
10x
35kg
10x
35kg
10x
|
30 | 1050 |
| 12 | ranteet käsipainoilla |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
40 | 800 |
| Total | 605 | 17330 | ||
