November 6, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Triceps Pushdown with Rope |
10kg
20x
|
20 | 200 |
| 2 | Standing Bicep Curls |
10kg
20x
|
20 | 200 |
| 3 | Triceps Pushdown |
10kg
20x
|
20 | 200 |
| 4 | Reverse Grip Triceps Pushdown |
10kg
20x
|
20 | 200 |
| 5 | Triceps Pushdown with Rope |
15kg
20x
15kg
20x
15kg
20x
|
60 | 900 |
| 6 | Standing Bicep Curls |
15kg
20x
15kg
20x
15kg
20x
|
60 | 900 |
| 7 | Lying Triceps Press |
18kg
30x
18kg
30x
18kg
30x
|
90 | 1620 |
| 8 | Bicep Hammer Curl |
20kg
30x
20kg
30x
20kg
30x
|
90 | 1800 |
| 9 | Tricep Dips |
89kg
5x
89kg
5x
89kg
3x
|
13 | 1157 |
| 10 | Preacher Curl |
28kg
5x
28kg
5x
18kg
7x
|
17 | 406 |
| 11 | Seated Overhead Triceps Extension |
18kg
10x
18kg
10x
|
20 | 360 |
| 12 | EZ Bar Curls |
18kg
10x
18kg
18x
|
28 | 504 |
| 13 | kickback köydellä |
10kg
10x
12.5kg
10x
12.5kg
10x
12.5kg
10x
12.5kg
10x
12.5kg
10x
12.5kg
10x
|
70 | 850 |
| 14 | Standing Bicep Curls |
15kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
70 | 1350 |
| 15 | Triceps Pushdown with Rope |
10kg
20x
10kg
20x
|
40 | 400 |
| 16 | Hammer Curls with Rope |
10kg
20x
10kg
20x
|
40 | 400 |
| Total | 678 | 11447 | ||
