Gym Workout

# Exercise Sets Reps Weight
1 Bench Press
20kg
20x
60kg
12x
60kg
12x
60kg
12x
60kg
12x
68 3280
2 Decline Crunches
10kg
15x
10kg
15x
10kg
15x
10kg
15x
60 600
3 Shoulder Press
35kg
12x
35kg
11x
35kg
9x
35kg
12x
44 1540
4 Seated Cable Rows
50kg
12x
50kg
12x
45kg
12x
30kg
20x
56 2340
5 Barbell Rear Delt Row
70kg
12x
110kg
8x
110kg
8x
110kg
8x
110kg
8x
44 4360
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
Total 352 13720

Notes

ala ja õlg superset, biits ja triits superset


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Alari Laurson


Alari Laurson