January 3, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown |
55kg
12x
60kg
12x
65kg
11x
|
35 | 2095 |
| 2 | Narrow Stance Leg Press |
100kg
20x
100kg
20x
110kg
20x
|
60 | 6200 |
| 3 | Õla tagaosa masinal |
55kg
12x
60kg
12x
65kg
10x
|
34 | 2030 |
| 4 | Jalapress |
30kg
12x
35kg
12x
35kg
10x
|
34 | 1130 |
| 5 | Seated Cable Rows |
35kg
12x
40kg
12x
40kg
10x
|
34 | 1300 |
| 6 | Leg Extensions |
50kg
15x
52kg
15x
50kg
15x
|
45 | 2280 |
| 7 | Dumbbell Lateral Raises |
10kg
10x
10kg
10x
10kg
10x
|
30 | 300 |
| 8 | Leg Press Machine |
100kg
25x
100kg
25x
100kg
23x
|
73 | 7300 |
| 9 | Preacher Curl |
28kg
10x
28kg
10x
28kg
12x
|
32 | 896 |
| 10 | Leg Raises |
0kg
25x
0kg
25x
0kg
25x
|
75 | 0 |
| 11 | Triceps Pushdown |
25kg
12x
25kg
14x
25kg
12x
|
38 | 950 |
| 12 | Vastas käe ja vastas jala kõverdamine |
0kg
20x
0kg
15x
|
35 | 0 |
| Kokku | 525 | 24481 | ||
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