June 22, 2019
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
60kg
10x
60kg
10x
60kg
10x
70kg
10x
70kg
10x
80kg
5x
90kg
5x
|
60 | 4050 |
| 2 | Bench Press |
100kg
2x
100kg
2x
100kg
2x
100kg
2x
100kg
2x
|
10 | 1000 |
| 3 | Incline Smith Machine Bench Press |
50kg
10x
50kg
10x
50kg
10x
50kg
10x
50kg
10x
50kg
10x
|
60 | 3000 |
| 4 | Dumbbell Lateral Raise |
12kg
10x
12kg
10x
12kg
10x
12kg
10x
12kg
10x
12kg
10x
|
60 | 720 |
| 5 | Dumbbell Flys |
9kg
10x
9kg
10x
9kg
10x
|
30 | 270 |
| 6 | Hantli ette tõsted |
16kg
10x
14kg
10x
14kg
10x
|
30 | 440 |
| 7 | Reverse fly machine |
2.5kg
20x
5kg
15x
5kg
15x
5kg
15x
|
65 | 275 |
| 8 | Triceps Pushdown with Rope |
30kg
15x
30kg
15x
25kg
15x
25kg
15x
|
60 | 1650 |
| 9 | Barbell biceps curl |
20kg
20x
20kg
15x
30kg
10x
40kg
8x
|
53 | 1320 |
| Total | 428 | 12725 | ||
