June 27, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Tricep Dips |
88kg
10x
98kg
8x
103kg
6x
103kg
6x
103kg
6x
|
36 | 3518 |
| 2 | Close-grip bench press |
20kg
20x
40kg
10x
60kg
8x
80kg
6x
80kg
6x
80kg
6x
60kg
10x
40kg
20x
|
86 | 4120 |
| 3 | Triceps Pushdown |
15kg
20x
20kg
20x
25kg
15x
25kg
15x
25kg
15x
|
85 | 1825 |
| 4 | Standing Triceps Extension |
10kg
15x
10kg
15x
10kg
15x
10kg
15x
10kg
15x
|
75 | 750 |
| 5 | Shoulder Press Machine |
39kg
10x
39kg
10x
49kg
6x
49kg
5x
49kg
4x
39kg
6x
39kg
8x
39kg
10x
29kg
12x
29kg
15x
29kg
14x
29kg
8x
|
108 | 3872 |
| 6 | Reverse fly machine |
60kg
15x
60kg
15x
60kg
15x
60kg
15x
|
60 | 3600 |
| 7 | HeinosTommin Takaolkanykäsy |
28kg
15x
32kg
15x
32kg
15x
32kg
15x
|
60 | 1860 |
| 8 | Seated rear lateral raises |
14kg
15x
16kg
15x
16kg
15x
16kg
15x
|
60 | 930 |
| 9 | Seated Lateral Raises |
12kg
10x
12kg
10x
12kg
8x
8kg
8x
12kg
8x
8kg
8x
|
52 | 560 |
| 10 | Dumbbell Lateral Raises |
12kg
10x
12kg
10x
12kg
6x
8kg
6x
12kg
8x
8kg
8x
|
48 | 520 |
| 11 | Front Raises With Weight |
10kg
10x
10kg
10x
10kg
10x
10kg
10x
|
40 | 400 |
| 12 | Seated Lateral Raises |
12kg
8x
8kg
8x
12kg
8x
8kg
8x
|
32 | 320 |
| 13 | Dumbbell Lateral Raises |
12kg
8x
8kg
8x
6kg
12x
12kg
8x
8kg
8x
6kg
20x
|
64 | 512 |
| Total | 806 | 22787 | ||
