May 16, 2018
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
20kg
20x
60kg
12x
60kg
12x
60kg
11x
60kg
10x
|
65 | 3100 |
| 2 | Decline Crunches |
0kg
15x
0kg
15x
0kg
15x
0kg
15x
|
60 | 0 |
| 3 | Shoulder Press |
35kg
12x
35kg
11x
35kg
8x
35kg
10x
|
41 | 1435 |
| 4 | Seated Cable Rows |
50kg
12x
50kg
12x
50kg
12x
35kg
20x
|
56 | 2500 |
| 5 | Barbell Rear Delt Row |
70kg
10x
100kg
8x
100kg
8x
100kg
8x
100kg
8x
|
42 | 3900 |
| 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
8x
15kg
6x
15kg
6x
15kg
6x
|
26 | 390 |
| 9 | Squat |
20kg
10x
80kg
8x
80kg
8x
80kg
8x
80kg
8x
|
42 | 2760 |
| Total | 424 | 23045 | ||
Notes
kõht 1x10 kg, 3x5 kg kettaga
