March 15, 2018
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Shoulder Press Machine |
20kg
15x
30kg
12x
40kg
10x
50kg
8x
60kg
6x
70kg
6x
72.5kg
6x
72.5kg
6x
72.5kg
8x
50kg
20x
50kg
20x
50kg
17x
50kg
8x
50kg
7x
50kg
9x
|
158 | 7740 |
| 2 | Viparit istuen seisten |
20kg
20x
20kg
20x
20kg
20x
|
60 | 1200 |
| 3 | Dumbbell Lateral Raises |
16kg
10x
12kg
20x
16kg
10x
12kg
20x
16kg
10x
12kg
20x
|
90 | 1200 |
| 4 | Arnold Press |
20kg
20x
20kg
15x
20kg
13x
|
48 | 960 |
| 5 | Dumbbell Lateral Raises |
12kg
15x
12kg
15x
12kg
20x
|
50 | 600 |
| Total | 406 | 11700 | ||
Notes
1. Lopuks 50kg 4x5 10s + hidas neg + hidas pos +10 pump
2&3, 4&5 SS
