June 30, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Smith Machine shoulder press |
20kg
30x
30kg
25x
40kg
18x
50kg
10x
50kg
10x
50kg
10x
40kg
15x
30kg
20x
|
138 | 4770 |
| 2 | Viparit ist.seist.etunoja.taka |
8kg
40x
10kg
50x
12kg
50x
14kg
50x
14kg
50x
14kg
50x
|
290 | 3520 |
| 3 | Cable Front Raises |
10kg
15x
10kg
15x
10kg
15x
|
45 | 450 |
| 4 | Pystysoutu taljassa |
10kg
15x
10kg
15x
10kg
15x
|
45 | 450 |
| 5 | Standing Bicep Curls |
10kg
25x
10kg
25x
10kg
25x
10kg
25x
|
100 | 1000 |
| 6 | Triceps Pushdown with Rope |
10kg
25x
10kg
25x
10kg
25x
10kg
25x
|
100 | 1000 |
| 7 | Triceps Pushdown |
25kg
10x
25kg
10x
25kg
15x
|
35 | 875 |
| 8 | Hammer Curls with Rope |
20kg
10x
20kg
10x
20kg
15x
|
35 | 700 |
| 9 | Ranskis+Punnerrus |
28kg
7x
28kg
15x
28kg
7x
28kg
12x
|
41 | 1148 |
| 10 | EZ Bar Curls |
28kg
8x
28kg
8x
|
16 | 448 |
| 11 | Flexor Incline Curls |
20kg
8x
16kg
5x
12kg
7x
8kg
12x
|
32 | 420 |
| Total | 877 | 14781 | ||
