June 8, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Close-grip bench press |
20kg
20x
40kg
10x
60kg
8x
80kg
5x
85kg
6x
85kg
6x
|
55 | 2700 |
| 2 | Triceps Pushdown |
15kg
15x
20kg
15x
25kg
15x
25kg
15x
25kg
15x
|
75 | 1650 |
| 3 | Shoulder Press Machine |
20kg
15x
20kg
15x
20kg
15x
20kg
15x
|
60 | 1200 |
| 4 | Seated Lateral Raises |
16kg
15x
16kg
15x
12kg
15x
12kg
15x
|
60 | 840 |
| 5 | Front Raises With Weight |
10kg
12x
10kg
12x
10kg
12x
|
36 | 360 |
| 6 | Seated Barbell Shoulder Press |
18kg
12x
18kg
12x
18kg
12x
|
36 | 648 |
| 7 | HeinosTommin Takaolkanykäsy |
28kg
15x
28kg
15x
28kg
15x
|
45 | 1260 |
| 8 | Seated rear lateral raises |
16kg
10x
16kg
10x
16kg
10x
|
30 | 480 |
| 9 | Triceps Kickback |
6kg
20x
5kg
20x
4kg
20x
|
60 | 300 |
| 10 | Dumbbell Lateral Raises |
5kg
15x
5kg
15x
5kg
15x
4kg
15x
3kg
15x
2kg
15x
|
90 | 360 |
| Total | 547 | 9798 | ||
