January 1, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Squats |
40kg
10x
60kg
10x
60kg
10x
60kg
10x
|
40 | 2200 |
| 2 | Leg Press Machine |
70kg
15x
70kg
15x
140kg
12x
140kg
12x
140kg
12x
|
66 | 7140 |
| 3 | Leg Extensions |
30kg
15x
50kg
10x
50kg
10x
50kg
10x
|
45 | 1950 |
| 4 | Thigh Adductor |
50kg
12x
50kg
12x
50kg
12x
|
36 | 1800 |
| 5 | Seated Leg Curl |
30kg
20x
50kg
10x
55kg
10x
50kg
12x
|
52 | 2250 |
| 6 | Thigh Abductor |
50kg
12x
50kg
12x
50kg
12x
|
36 | 1800 |
| 7 | Calves Press on Leg Machine |
90kg
13x
90kg
12x
90kg
12x
|
37 | 3330 |
| 8 | Rear Kick |
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
10x
|
60 | 2400 |
| 9 | Säär Smithil |
58kg
15x
58kg
15x
58kg
15x
|
45 | 2610 |
| Kokku | 417 | 25480 | ||
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