January 2, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Liblikmasin |
45kg
12x
50kg
12x
50kg
12x
|
36 | 1740 |
| 2 | Leg Raises |
0kg
25x
0kg
25x
0kg
25x
|
75 | 0 |
| 3 | Õla tagaosa masinal |
50kg
15x
55kg
15x
55kg
15x
|
45 | 2400 |
| 4 | Leg Extensions |
50kg
15x
52kg
15x
53kg
15x
|
45 | 2325 |
| 5 | Lamades surumine |
55kg
12x
60kg
10x
60kg
10x
|
32 | 1860 |
| 6 | Calves Press on Leg Machine |
100kg
25x
100kg
25x
100kg
25x
|
75 | 7500 |
| 7 | Ülakehatõsted kaldpingil |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 8 | Hyperextensions |
10kg
20x
10kg
25x
10kg
25x
|
70 | 700 |
| 9 | Dumbbell Shoulder Press |
25kg
10x
25kg
10x
25kg
10x
|
30 | 750 |
| 10 | Straight Arm Pullover |
22kg
12x
22kg
12x
22kg
12x
|
36 | 792 |
| 11 | Two-Arm Preacher Curl |
28kg
10x
28kg
10x
28kg
12x
|
32 | 896 |
| 12 | Triceps Pushdown |
25kg
15x
25kg
12x
|
27 | 675 |
| Kokku | 563 | 19638 | ||
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