March 22, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Close-grip bench press |
20kg
20x
40kg
10x
60kg
8x
70kg
4x
75kg
2x
77.5kg
6x
77.5kg
6x
|
56 | 2640 |
| 2 | Lying Triceps Press |
18kg
12x
18kg
12x
18kg
12x
18kg
0x
|
36 | 648 |
| 3 | Tricep Dips |
86kg
10x
86kg
10x
86kg
0x
|
20 | 1720 |
| 4 | Tate Press |
6kg
50x
8kg
20x
10kg
0x
|
70 | 460 |
| 5 | Lying Rear Lateral Raise |
16kg
20x
20kg
20x
20kg
20x
20kg
20x
|
80 | 1520 |
| 6 | Seated rear lateral raises |
16kg
20x
20kg
20x
20kg
20x
20kg
20x
|
80 | 1520 |
| 7 | Shoulder Press Machine |
20kg
12x
40kg
10x
40kg
10x
40kg
11x
40kg
6x
30kg
6x
20kg
8x
|
63 | 2060 |
| 8 | Dumbbell Lateral Raises |
16kg
10x
16kg
10x
12kg
10x
12kg
10x
8kg
15x
8kg
15x
8kg
20x
8kg
10x
|
100 | 1040 |
| 9 | Dumbbell Raise |
16kg
10x
16kg
10x
12kg
10x
12kg
10x
8kg
15x
8kg
15x
8kg
20x
8kg
10x
|
100 | 1040 |
| 10 | Dumbbell Front Raises (Dumbbells) |
16kg
10x
16kg
10x
12kg
10x
12kg
10x
8kg
15x
8kg
15x
8kg
20x
8kg
10x
|
100 | 1040 |
| Total | 705 | 13688 | ||
Notes
SS takaolat maaten + istuen
vikat triplasettinä
