April 2, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
20kg
20x
40kg
15x
60kg
3x
40kg
20x
40kg
20x
|
78 | 2780 |
| 2 | Barbell Rear Delt Row |
20kg
20x
40kg
20x
60kg
15x
80kg
12x
80kg
12x
80kg
12x
80kg
12x
80kg
12x
60kg
20x
|
135 | 8100 |
| 3 | Pull-Ups |
77.3kg
6x
77.3kg
6x
77.3kg
5x
77.3kg
5x
|
22 | 1700.6 |
| 4 | Dumbbell Lateral Raises |
16kg
10x
16kg
10x
16kg
10x
16kg
12x
|
42 | 672 |
| 5 | Facepull |
15kg
15x
17.5kg
15x
17.5kg
15x
17.5kg
15x
17.5kg
15x
|
75 | 1275 |
| 6 | Preacher Curl |
18kg
12x
|
12 | 216 |
| 7 | Seated Overhead Triceps Extension |
18kg
12x
|
12 | 216 |
| 8 | Concentration Curls |
8kg
30x
8kg
30x
8kg
28x
8kg
28x
|
116 | 928 |
| 9 | Bicep Hammer Curl |
18kg
10x
18kg
10x
18kg
10x
|
30 | 540 |
| Total | 522 | 16427.6 | ||
Notes
ranne vitun kipee. työntävät ei luonaa saatana!
