May 11, 2018
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
20kg
20x
60kg
12x
60kg
12x
60kg
10x
60kg
10x
|
64 | 3040 |
| 2 | Decline Crunches |
0kg
15x
0kg
15x
0kg
15x
0kg
15x
|
60 | 0 |
| 3 | Shoulder Press |
30kg
12x
30kg
12x
30kg
12x
30kg
12x
|
48 | 1440 |
| 4 | Seated Cable Rows |
50kg
12x
50kg
12x
50kg
12x
|
36 | 1800 |
| 5 | Barbell Rear Delt Row |
100kg
8x
100kg
8x
100kg
8x
100kg
8x
|
32 | 3200 |
| 6 | Leg Press Machine |
100kg
12x
145kg
12x
145kg
12x
145kg
12x
145kg
12x
|
60 | 8160 |
| 7 | Standing Triceps Extension |
25kg
8x
25kg
8x
25kg
8x
25kg
8x
|
32 | 800 |
| 8 | Bicep Curls |
15kg
6x
15kg
6x
15kg
6x
15kg
6x
|
24 | 360 |
| 9 | Squat |
20kg
12x
80kg
8x
80kg
8x
80kg
8x
80kg
8x
|
44 | 2800 |
| Total | 400 | 21600 | ||
Notes
ala ja õlg superset
kõht 5 kg kettaga
