May 15, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Smith Shoulder Press |
20kg
20x
30kg
15x
40kg
18x
50kg
6x
60kg
6x
65kg
6x
65kg
6x
65kg
6x
65kg
6x
60kg
10x
50kg
7x
|
106 | 4740 |
| 2 | Seated Lateral Raises |
16kg
10x
16kg
10x
16kg
10x
16kg
10x
|
40 | 640 |
| 3 | Seated Military Shoulder Press |
18kg
15x
18kg
20x
18kg
19x
18kg
18x
|
72 | 1296 |
| 4 | Dumbbell Lateral Raises |
16kg
10x
16kg
10x
16kg
10x
16kg
10x
|
40 | 640 |
| 5 | Pystysoutu taljassa |
10kg
15x
15kg
15x
15kg
15x
15kg
15x
|
60 | 825 |
| 6 | Cable Front Raises |
10kg
10x
10kg
10x
10kg
10x
10kg
10x
|
40 | 400 |
| 7 | Cable One Arm Lateral Raise |
2.5kg
20x
2.5kg
20x
2.5kg
20x
2.5kg
20x
|
80 | 200 |
| 8 | Shoulder Press Machine |
30kg
15x
30kg
15x
30kg
13x
30kg
12x
30kg
10x
|
65 | 1950 |
| 9 | Dumbbell Lateral Raises |
12kg
10x
12kg
10x
12kg
12x
12kg
12x
12kg
12x
|
56 | 672 |
| 10 | Seated rear lateral raises |
12kg
10x
12kg
10x
12kg
12x
12kg
12x
12kg
20x
|
64 | 768 |
| Total | 623 | 12131 | ||
Notes
2+3+4 SS
5+6+7 SS
8+9+10 SS
