April 29, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Seated Military Shoulder Press |
10kg
10x
20kg
10x
30kg
10x
40kg
10x
50kg
6x
60kg
6x
60kg
6x
60kg
6x
60kg
6x
70kg
10x
80kg
6x
|
86 | 3920 |
| 2 | Chin-Ups |
80kg
6x
80kg
6x
80kg
4x
80kg
4x
|
20 | 1600 |
| 3 | Close-grip bench press |
20kg
20x
40kg
10x
50kg
10x
60kg
6x
70kg
6x
70kg
6x
70kg
6x
70kg
6x
60kg
8x
40kg
23x
|
101 | 4740 |
| 4 | Seated Cable Rows |
30kg
20x
40kg
20x
40kg
20x
40kg
20x
40kg
20x
40kg
20x
|
120 | 4600 |
| 5 | Seated Lateral Raises |
12kg
12x
12kg
12x
12kg
20x
8kg
25x
|
69 | 728 |
| 6 | Concentration Curls |
10kg
15x
10kg
15x
10kg
15x
10kg
15x
10kg
12x
10kg
12x
|
84 | 840 |
| 7 | Preacher Curl |
18kg
12x
20kg
12x
20kg
12x
20kg
12x
|
48 | 936 |
| 8 | Lying Triceps Press |
18kg
12x
18kg
12x
18kg
20x
18kg
20x
|
64 | 1152 |
| 9 | Standing Triceps Extension |
10kg
15x
10kg
12x
10kg
12x
|
39 | 390 |
| 10 | Hammer Curls with Rope |
20kg
10x
20kg
10x
20kg
10x
|
30 | 600 |
| 11 | Flexor Incline Curls |
20kg
12x
16kg
20x
16kg
20x
|
52 | 880 |
| Total | 713 | 20386 | ||
Notes
shoulder press koneessa
SS kapee penkki & alatalja
SS köysihaba ja ojentajat
