November 29, 2014
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine |
45kg
10x
45kg
10x
45kg
8x
50kg
3x
50kg
3x
|
34 | 1560 |
| 2 | Liblikmasin |
30kg
12x
35kg
12x
35kg
10x
30kg
10x
|
44 | 1430 |
| 3 | Dumbbell Flys |
6kg
10x
8kg
11x
8kg
10x
|
31 | 228 |
| 4 | Cable Crossover |
15kg
15x
20kg
10x
15kg
10x
|
35 | 575 |
| 5 | Wide Grip Standing Bicep Curls |
20kg
12x
15kg
12x
10kg
20x
|
44 | 620 |
| 6 | Close Grip EZ Bar Curls |
20kg
10x
15kg
10x
10kg
10x
|
30 | 450 |
| 7 | Incline Bicep Curls |
20kg
12x
15kg
12x
10kg
12x
|
36 | 540 |
| 8 | Lamades surumine hantlitega kaldpingil |
125kg
10x
125kg
5x
10kg
12x
|
27 | 1995 |
| 9 | Bicep Hammer Curl |
10kg
8x
10kg
10x
10kg
9x
|
27 | 270 |
| 10 | Standing Bicep Curls |
20kg
15x
25kg
15x
30kg
10x
|
40 | 975 |
| Kokku | 348 | 8643 | ||
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