January 3, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Incline Smith Machine Bench Press |
45kg
10x
50kg
10x
50kg
10x
|
30 | 1450 |
| 2 | Butterfly Machine |
35kg
12x
40kg
10x
45kg
10x
50kg
10x
|
42 | 1770 |
| 3 | Straight Arm Pullover |
25kg
12x
25kg
12x
25kg
12x
|
36 | 900 |
| 4 | Dumbbell Lateral Raises |
18kg
10x
18kg
10x
18kg
10x
|
30 | 540 |
| 5 | Two Arm Front Cable Raises |
22kg
12x
25kg
12x
25kg
12x
|
36 | 864 |
| 6 | Tricep Dips |
85kg
10x
85kg
10x
85kg
10x
|
30 | 2550 |
| 7 | Close-grip bench press |
60kg
10x
60kg
10x
50kg
10x
|
30 | 1700 |
| 8 | Triceps Pushdown |
30kg
10x
30kg
10x
30kg
10x
|
30 | 900 |
| 9 | Leg Raises |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 10 | Plank (lankku) |
83kg
0x
|
0 | 0 |
| Total | 324 | 10674 | ||
