May 13, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Barbell Rear Delt Row |
20kg
20x
40kg
20x
60kg
15x
80kg
15x
80kg
20x
80kg
20x
80kg
20x
60kg
20x
|
150 | 9300 |
| 2 | Bench Press |
20kg
20x
40kg
10x
60kg
10x
80kg
6x
95kg
0x
80kg
7x
70kg
11x
60kg
10x
60kg
8x
|
82 | 4290 |
| 3 | Tricep Dips |
82.2kg
10x
82.2kg
10x
82.2kg
9x
|
29 | 2383.8 |
| 4 | Pull-Ups |
82.2kg
8x
82.2kg
8x
82.2kg
7x
|
23 | 1890.6 |
| 5 | Dumbbell Lateral Raises |
16kg
10x
16kg
10x
16kg
10x
|
30 | 480 |
| 6 | Bench Press Machine |
20kg
10x
40kg
10x
60kg
8x
80kg
2x
60kg
5x
40kg
10x
30kg
10x
|
55 | 2240 |
| 7 | Alternate Hammer Curl |
16kg
30x
16kg
20x
16kg
20x
|
70 | 1120 |
| 8 | Seated Lateral Raises |
16kg
10x
16kg
10x
16kg
10x
|
30 | 480 |
| 9 | Lying Triceps Extension |
24kg
10x
22kg
8x
|
18 | 416 |
| 10 | Dumbbell Flys |
20kg
10x
20kg
10x
20kg
10x
|
30 | 600 |
| Total | 517 | 23200.399999999998 | ||
Notes
penkissä 3viimestä avustettuja kuolemaan asti.
