February 26, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine |
20kg
20x
40kg
15x
50kg
10x
60kg
10x
70kg
12x
80kg
2x
80kg
2x
70kg
8x
60kg
10x
50kg
10x
|
99 | 4920 |
| 2 | Wide Grip Lat Pulldown |
30kg
15x
40kg
12x
45kg
10x
40kg
15x
|
52 | 1980 |
| 3 | Hyperextensions |
10kg
15x
10kg
15x
10kg
15x
|
45 | 450 |
| 4 | Rinnalt surumine masinal |
30kg
15x
40kg
15x
50kg
15x
|
45 | 1800 |
| 5 | Lamades surumine hantlitega kaldpingil |
28kg
12x
36kg
10x
36kg
10x
|
32 | 1056 |
| 6 | Rotary Torso |
35kg
24x
35kg
24x
35kg
24x
|
72 | 2520 |
| 7 | Dumbbell Shrugs |
60kg
30x
60kg
30x
60kg
30x
|
90 | 5400 |
| 8 | Decline Dumbbell Bench Press |
32kg
10x
32kg
10x
32kg
10x
|
30 | 960 |
| 9 | Incline Smith Machine Bench Press |
28kg
12x
38kg
10x
38kg
10x
|
32 | 1096 |
| 10 | Row |
40kg
15x
60kg
10x
60kg
10x
|
35 | 1800 |
| 11 | One Hand Row |
30kg
30x
30kg
30x
30kg
30x
|
90 | 2700 |
| 12 | Kõhulihaste rullimine põlvede peal |
0kg
10x
0kg
15x
0kg
12x
|
37 | 0 |
| Kokku | 659 | 24682 | ||
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