January 5, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Barbell incline bench press |
50kg
8x
70kg
8x
70kg
8x
70kg
4x
|
28 | 1800 |
| 2 | Standing Barbell Shoulder Press |
40kg
8x
50kg
8x
50kg
8x
50kg
8x
50kg
8x
|
40 | 1920 |
| 3 | Seated Dumbbell Shoulder Press |
35kg
8x
35kg
8x
35kg
8x
42kg
8x
42kg
8x
|
40 | 1512 |
| 4 | Dumbbell reverse fly |
27kg
8x
27kg
8x
27kg
8x
27kg
8x
|
32 | 864 |
| 5 | Close-grip bench press |
50kg
8x
80kg
8x
100kg
6x
80kg
8x
80kg
8x
80kg
8x
|
46 | 3560 |
| 6 | Cable Pushdown |
60kg
8x
60kg
8x
60kg
8x
60kg
8x
|
32 | 1920 |
| 7 | Cable One Arm Pushdown |
30kg
16x
30kg
16x
30kg
16x
30kg
16x
|
64 | 1920 |
| 8 | Kõhule plokil seistes |
70kg
24x
70kg
24x
70kg
24x
|
72 | 5040 |
| Total | 354 | 18536 | ||
