August 28, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
40kg
10x
60kg
8x
80kg
6x
100kg
2x
100kg
4x
100kg
4x
80kg
6x
40kg
10x
|
50 | 3240 |
| 2 | Incline Smith Machine Bench Press |
20kg
20x
40kg
10x
60kg
6x
70kg
6x
70kg
5x
60kg
6x
40kg
10x
|
63 | 2690 |
| 3 | Dumbbell Flys |
28kg
10x
28kg
10x
28kg
10x
28kg
10x
|
40 | 1120 |
| 4 | Triceps Pushdown |
25kg
20x
25kg
20x
25kg
20x
|
60 | 1500 |
| 5 | Standing Bicep Curls |
25kg
20x
25kg
20x
25kg
20x
|
60 | 1500 |
| 6 | Lying Triceps Press |
18kg
30x
18kg
30x
18kg
30x
|
90 | 1620 |
| 7 | Bicep Hammer Curl |
24kg
30x
24kg
30x
24kg
30x
|
90 | 2160 |
| 8 | Tricep Dips |
89kg
5x
89kg
1x
89kg
5x
|
11 | 979 |
| 9 | Preacher Curl |
28kg
5x
28kg
5x
18kg
5x
|
15 | 370 |
| 10 | Triceps Pushdown with Rope |
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
|
70 | 700 |
| 11 | Standing Bicep Curls |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
70 | 1400 |
| Total | 619 | 17279 | ||
Notes
penkissä pakkoja
vinossa pakkoja & vika 3 + venytys
SST kädet superina
