April 27, 2018
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Smith Machine shoulder press |
20kg
20x
40kg
10x
40kg
15x
40kg
15x
40kg
15x
|
75 | 2600 |
| 2 | Bicep Twenty one's |
20kg
21x
20kg
21x
20kg
21x
20kg
21x
20kg
21x
|
105 | 2100 |
| 3 | Standing Triceps Extension |
10kg
20x
15kg
17x
15kg
16x
15kg
18x
15kg
13x
|
84 | 1160 |
| 4 | Triceps Pushdown |
20kg
20x
20kg
20x
20kg
20x
|
60 | 1200 |
| 5 | Hammer Curls with Rope |
15kg
20x
15kg
20x
15kg
20x
|
60 | 900 |
| 6 | Front Delts With Rope |
10kg
20x
10kg
20x
10kg
20x
|
60 | 600 |
| 7 | Dumbbell Lateral Raises |
20kg
20x
20kg
20x
20kg
20x
|
60 | 1200 |
| 8 | Alternate Bicep Curl |
10kg
20x
10kg
20x
10kg
20x
|
60 | 600 |
| 9 | Seated Overhead Triceps Extension |
12kg
30x
16kg
30x
16kg
20x
|
80 | 1160 |
| Total | 644 | 11520 | ||
Notes
Triplasarjoja 1,2&3, 4,5&6, 7,8&9
