November 16, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Close-grip bench press |
50kg
8x
80kg
8x
100kg
6x
110kg
5x
120kg
4x
100kg
6x
80kg
8x
60kg
12x
|
57 | 4630 |
| 2 | Triitseps plokil köiega |
60kg
8x
60kg
8x
60kg
8x
60kg
8x
60kg
8x
|
40 | 2400 |
| 3 | Triitseps hantliga pea kohal |
25kg
8x
25kg
8x
25kg
8x
25kg
8x
|
32 | 800 |
| 4 | Pull-up |
102kg
10x
102kg
10x
102kg
10x
102kg
8x
102kg
8x
|
46 | 4692 |
| 5 | Seated Pulley Row |
60kg
8x
60kg
8x
60kg
8x
60kg
8x
60kg
8x
|
40 | 2400 |
| 6 | Käe sirutused hantliga |
10kg
16x
10kg
16x
10kg
16x
15kg
16x
15kg
16x
|
80 | 960 |
| 7 | Cable Rope Overhead Triceps Extension |
80kg
10x
80kg
10x
80kg
8x
80kg
8x
80kg
8x
|
44 | 3520 |
| 8 | trapets kangiga |
80kg
12x
100kg
10x
100kg
10x
100kg
10x
100kg
10x
|
52 | 4960 |
| 9 | Incline Crunches |
0kg
20x
0kg
20x
|
40 | 0 |
| 10 | Leg raise machine |
0kg
20x
|
20 | 0 |
| Total | 451 | 24362 | ||
