July 4, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Close-grip bench press |
20kg
20x
40kg
15x
60kg
10x
80kg
5x
80kg
5x
80kg
5x
80kg
5x
60kg
12x
|
77 | 3920 |
| 2 | Preacher Curl |
15kg
15x
25kg
12x
35kg
10x
35kg
8x
35kg
8x
35kg
10x
|
63 | 1785 |
| 3 | Triceps Pushdown |
15kg
15x
20kg
15x
25kg
15x
30kg
12x
35kg
9x
30kg
10x
27.5kg
7x
25kg
10x
22.5kg
14x
20kg
13x
15kg
33x
|
153 | 3387.5 |
| 4 | Bicep Curls |
10kg
12x
14kg
10x
14kg
10x
14kg
10x
14kg
10x
|
52 | 680 |
| 5 | One Arm Tricep Cable Extensions |
7.5kg
24x
10kg
24x
10kg
24x
10kg
28x
|
100 | 940 |
| 6 | Standing One Arm Bicep Curl |
7.5kg
24x
10kg
24x
10kg
24x
10kg
28x
|
100 | 940 |
| 7 | Seated rear lateral raises |
12kg
12x
16kg
12x
16kg
12x
16kg
12x
16kg
12x
16kg
12x
|
72 | 1104 |
| 8 | Dumbbell Lateral Raises |
16kg
19x
20kg
16x
20kg
12x
16kg
16x
12kg
16x
|
79 | 1312 |
| 9 | forkut |
20kg
20x
20kg
20x
20kg
11x
20kg
8x
|
59 | 1180 |
| Total | 755 | 15248.5 | ||
Notes
paino ennen paskomista :D
scotissa pakkoja paljon
viparit mek pud ist/seisten
