September 15, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Incline Smith Machine Bench Press |
45kg
10x
50kg
10x
50kg
10x
|
30 | 1450 |
| 2 | Butterfly Machine |
40kg
10x
45kg
10x
45kg
10x
|
30 | 1300 |
| 3 | Straight Arm Pullover |
25kg
10x
25kg
10x
25kg
10x
|
30 | 750 |
| 4 | Arnold Press |
27kg
12x
34kg
10x
34kg
10x
|
32 | 1004 |
| 5 | Dumbbell Lateral Raises |
18kg
10x
18kg
10x
18kg
10x
|
30 | 540 |
| 6 | Two Arm Front Cable Raises |
22kg
12x
22kg
12x
22kg
12x
|
36 | 792 |
| 7 | Tricep Dips |
85kg
10x
85kg
10x
85kg
10x
|
30 | 2550 |
| 8 | Close-grip bench press |
50kg
10x
50kg
10x
50kg
10x
|
30 | 1500 |
| 9 | Triceps Pushdown |
25kg
15x
25kg
15x
25kg
15x
|
45 | 1125 |
| 10 | Leg Raises |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 11 | Plank (lankku) |
83kg
0x
|
0 | 0 |
| 12 | Calf Raises with Bands |
85kg
15x
85kg
20x
85kg
20x
|
55 | 4675 |
| Total | 408 | 15686 | ||
