October 21, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Triceps Kickback |
3kg
20x
3kg
20x
4kg
20x
|
60 | 200 |
| 2 | Tricep Dips |
87kg
10x
87kg
10x
87kg
10x
|
30 | 2610 |
| 3 | Close-grip bench press |
40kg
10x
60kg
10x
70kg
6x
70kg
6x
70kg
6x
|
38 | 2260 |
| 4 | Lying Close-Grip Triceps Extension Behind the Head |
15kg
15x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
55 | 1025 |
| 5 | Triceps Pushdown with V Bar |
15kg
15x
20kg
15x
25kg
15x
30kg
7x
30kg
7x
30kg
7x
|
66 | 1530 |
| 6 | Seated rear lateral raises |
16kg
15x
20kg
15x
20kg
15x
20kg
15x
|
60 | 1140 |
| 7 | HeinosTommin Takaolkanykäsy |
24kg
15x
28kg
15x
28kg
15x
28kg
15x
|
60 | 1620 |
| 8 | Shoulder Press Machine |
40kg
12x
50kg
11x
50kg
7x
50kg
6x
40kg
4x
30kg
3x
|
43 | 1930 |
| 9 | Front Raises With Weight |
10kg
12x
10kg
12x
10kg
12x
10kg
12x
|
48 | 480 |
| 10 | Dumbbell Lateral Raises |
20kg
40x
16kg
40x
12kg
40x
8kg
40x
|
160 | 2240 |
| Total | 620 | 15035 | ||
Notes
SS 3&4, 6&7, 8&9
lateraaliset 4x10 20s tauolla
