Gym Workout

# Exercise Sets Reps Weight
1 Bench Press
20kg
20x
60kg
12x
60kg
12x
60kg
12x
60kg
10x
66 3160
2 Decline Crunches
0kg
15x
0kg
15x
0kg
15x
0kg
15x
60 0
3 Shoulder Press
35kg
12x
35kg
12x
35kg
12x
35kg
12x
48 1680
4 Seated Cable Rows
50kg
12x
50kg
12x
50kg
12x
30kg
20x
56 2400
5 Barbell Rear Delt Row
70kg
10x
105kg
8x
105kg
8x
105kg
8x
105kg
8x
42 4060
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
10x
80kg
8x
80kg
8x
80kg
8x
80kg
8x
42 2760
Total 430 23380

Notes

kõht 1x10kg, 3x5kg


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Alari Laurson


Alari Laurson