May 22, 2018
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
20kg
20x
60kg
12x
|
32 | 1120 |
| 2 | Decline Crunches |
10kg
15x
10kg
15x
10kg
15x
10kg
15x
|
60 | 600 |
| 3 | Shoulder Press |
35kg
12x
35kg
12x
35kg
12x
35kg
12x
|
48 | 1680 |
| 4 | Seated Cable Rows |
50kg
12x
50kg
12x
50kg
12x
30kg
25x
|
61 | 2550 |
| 5 | Barbell Rear Delt Row |
70kg
12x
105kg
8x
105kg
8x
105kg
8x
105kg
8x
|
44 | 4200 |
| 6 | Close Grip Standing Bicep Curls |
20kg
12x
20kg
12x
20kg
12x
20kg
12x
|
48 | 960 |
| 7 | Lying Close-Grip Triceps Extension Behind the Head |
20kg
8x
20kg
8x
20kg
8x
20kg
8x
|
32 | 640 |
| 8 | Wide Grip Bench Press |
30kg
25x
35kg
20x
35kg
20x
35kg
15x
|
80 | 2675 |
| Total | 405 | 14425 | ||
Notes
ala ja õlg superset, biits ja triits superset
