February 14, 2018
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Close-grip bench press |
50kg
10x
80kg
10x
100kg
6x
100kg
6x
110kg
4x
120kg
2x
100kg
6x
80kg
8x
|
52 | 4420 |
| 2 | Triitseps plokil köiega |
60kg
8x
70kg
8x
70kg
8x
70kg
8x
|
32 | 2160 |
| 3 | Tricep Dips |
102kg
10x
102kg
10x
102kg
10x
102kg
10x
102kg
10x
|
50 | 5100 |
| 4 | Standing Barbell Shoulder Press |
40kg
8x
50kg
8x
60kg
8x
70kg
6x
70kg
4x
50kg
8x
|
42 | 2300 |
| 5 | Dumbbell Lateral Raise |
22kg
8x
22kg
8x
22kg
8x
22kg
8x
|
32 | 704 |
| 6 | Seated Dumbbell Shoulder Press |
40kg
8x
50kg
8x
50kg
8x
50kg
8x
|
32 | 1520 |
| 7 | Dumbbell reverse fly |
27kg
8x
27kg
8x
27kg
8x
27kg
8x
|
32 | 864 |
| 8 | Pull-up |
102kg
20x
|
20 | 2040 |
| 9 | Leg raise machine |
10kg
12x
10kg
12x
10kg
12x
|
36 | 360 |
| Total | 328 | 19468 | ||
