September 18, 2014
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Alternate Hammer Curl |
9kg
12x
12.5kg
10x
12.5kg
10x
12.5kg
10x
15kg
8x
|
50 | 603 |
| 2 | Biitseps plokil |
10kg
10x
15kg
8x
15kg
8x
20kg
6x
20kg
6x
|
38 | 580 |
| 3 | Incline Bicep Curls |
9kg
6x
9kg
6x
9kg
6x
|
18 | 162 |
| 4 | kettle bell clean and jerk |
8kg
20x
12kg
16x
12kg
16x
|
52 | 544 |
| 5 | cable pull down crunch |
40kg
10x
70kg
8x
70kg
8x
70kg
8x
|
34 | 2080 |
| 6 | hanging knee raises |
78.5kg
20x
78.5kg
20x
78.5kg
20x
|
60 | 4710 |
| 7 | Side Bend |
12.5kg
20x
15kg
12x
|
32 | 430 |
| Kokku | 284 | 9109 | ||
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