November 19, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Barbell Rear Delt Row |
20kg
15x
40kg
15x
60kg
8x
80kg
8x
100kg
8x
100kg
8x
100kg
8x
60kg
12x
|
82 | 5140 |
| 2 | Row |
40kg
10x
80kg
10x
80kg
10x
80kg
10x
|
40 | 2800 |
| 3 | Alatalja lapiokahvalla |
30kg
10x
50kg
10x
50kg
10x
50kg
10x
|
40 | 1800 |
| 4 | Ylätalja V-kahvalla |
40kg
10x
40kg
10x
40kg
10x
|
30 | 1200 |
| 5 | Pure Strength Pull Down |
80kg
10x
80kg
10x
80kg
12x
|
32 | 2560 |
| 6 | Polviltaveto Smith |
60kg
12x
100kg
12x
120kg
12x
120kg
12x
120kg
12x
|
60 | 6240 |
| 7 | Polviltaveto & kohautus (hidas+5) |
100kg
24x
100kg
24x
|
48 | 4800 |
| 8 | Barbell Shrugs |
60kg
20x
60kg
15x
|
35 | 2100 |
| 9 | Bicep Curls |
12kg
6x
16kg
6x
20kg
6x
24kg
6x
28kg
6x
12kg
6x
16kg
6x
20kg
6x
24kg
6x
28kg
4x
12kg
6x
16kg
6x
20kg
6x
24kg
6x
|
82 | 1576 |
| 10 | Hammer Curls with Rope |
15kg
10x
15kg
10x
15kg
10x
12.5kg
10x
12.5kg
10x
12.5kg
10x
10kg
10x
10kg
10x
10kg
20x
|
100 | 1225 |
| Total | 549 | 29441 | ||
Notes
SS 2&3, 4&5
