December 30, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Triceps Pushdown with Rope |
12.5kg
10x
15kg
10x
15kg
10x
|
30 | 425 |
| 2 | Hammer Curls with Rope |
12.5kg
10x
15kg
10x
15kg
10x
|
30 | 425 |
| 3 | Bicep Curls |
12kg
6x
16kg
6x
20kg
6x
24kg
6x
28kg
6x
32kg
3x
12kg
6x
16kg
6x
20kg
6x
24kg
6x
28kg
5x
12kg
6x
16kg
6x
20kg
6x
24kg
6x
28kg
3x
28kg
6x
24kg
6x
20kg
6x
16kg
6x
12kg
12x
|
125 | 2456 |
| 4 | Ranskalainen istuen |
28kg
10x
28kg
10x
28kg
10x
28kg
8x
15kg
20x
|
58 | 1364 |
| 5 | Preacher Curl |
25kg
12x
25kg
12x
25kg
6x
25kg
12x
|
42 | 1050 |
| 6 | Triceps Pushdown |
15kg
12x
20kg
10x
25kg
10x
30kg
9x
30kg
10x
30kg
10x
15kg
20x
|
81 | 1800 |
| 7 | Bicep vasta-myötä-kapee-naru |
15kg
30x
12.5kg
10x
15kg
30x
12.5kg
10x
15kg
30x
12.5kg
10x
|
120 | 1725 |
| 8 | Cable One Arm Pushdown |
7.5kg
20x
7.5kg
20x
7.5kg
20x
|
60 | 450 |
| 9 | Reverse Bicep Curls |
15kg
12x
20kg
10x
20kg
10x
20kg
10x
|
42 | 780 |
| 10 | Forkut Taljassa |
15kg
10x
25kg
15x
30kg
15x
30kg
15x
|
55 | 1425 |
| 11 | forkut |
20kg
15x
20kg
15x
20kg
15x
|
45 | 900 |
| Total | 688 | 12800 | ||
Notes
SS 1&2, 9&10
