November 21, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Straight Arm Pullover |
25kg
10x
25kg
10x
25kg
10x
|
30 | 750 |
| 2 | Arnold Press |
27kg
15x
34kg
10x
34kg
12x
|
37 | 1153 |
| 3 | Dumbbell Lateral Raises |
18kg
10x
23kg
10x
23kg
10x
|
30 | 640 |
| 4 | Two Arm Front Cable Raises |
22kg
12x
22kg
12x
22kg
12x
|
36 | 792 |
| 5 | Tricep Dips |
84kg
10x
84kg
15x
84kg
19x
|
44 | 3696 |
| 6 | Close-grip bench press |
50kg
10x
50kg
10x
50kg
10x
|
30 | 1500 |
| 7 | Triceps Pushdown |
25kg
10x
25kg
10x
25kg
10x
|
30 | 750 |
| 8 | Leg Raises |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 9 | Plank (lankku) |
83kg
0x
|
0 | 0 |
| 10 | Bench Press |
60kg
12x
65kg
12x
70kg
10x
50kg
12x
|
46 | 2800 |
| 11 | Dumbbell Flys |
27kg
12x
34kg
10x
34kg
10x
|
32 | 1004 |
| 12 | Calf Raises with Bands |
85kg
20x
85kg
20x
100kg
20x
|
60 | 5400 |
| Total | 435 | 18485 | ||
