April 10, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Lying Triceps Press |
18kg
12x
23kg
10x
23kg
10x
23kg
10x
|
42 | 906 |
| 2 | Tricep Dips |
87kg
10x
87kg
10x
87kg
10x
87kg
10x
|
40 | 3480 |
| 3 | Close-grip bench press |
20kg
20x
40kg
10x
60kg
8x
70kg
4x
75kg
2x
77.5kg
6x
77.5kg
6x
|
56 | 2640 |
| 4 | Standing Triceps Extension |
10kg
10x
15kg
10x
15kg
7x
12.5kg
10x
|
37 | 480 |
| 5 | Shoulder Press Machine |
20kg
12x
40kg
10x
50kg
6x
50kg
6x
50kg
6x
40kg
6x
20kg
14x
|
60 | 2060 |
| 6 | Seated rear lateral raises |
24kg
20x
24kg
15x
24kg
15x
24kg
15x
|
65 | 1560 |
| 7 | Bent Over Rear Delt Row |
24kg
15x
24kg
15x
24kg
15x
24kg
15x
|
60 | 1440 |
| 8 | Dumbbell Lateral Raises |
16kg
10x
16kg
10x
12kg
10x
12kg
10x
8kg
10x
12kg
10x
8kg
10x
12kg
10x
8kg
10x
|
90 | 1040 |
| 9 | Dumbbell Raise |
16kg
10x
16kg
10x
12kg
10x
12kg
10x
8kg
10x
12kg
10x
8kg
10x
12kg
10x
8kg
10x
|
90 | 1040 |
| 10 | Dumbbell Front Raise |
16kg
10x
16kg
10x
12kg
10x
12kg
10x
8kg
10x
12kg
10x
8kg
10x
12kg
10x
8kg
10x
|
90 | 1040 |
| Total | 630 | 15686 | ||
Notes
standing tricep-taljassa köydellä
SS 1&2 sekä 6&7
Triplasetti: sivu,pystysoutu&etuviparit
