January 7, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Cable Crossover |
30kg
12x
30kg
12x
30kg
10x
|
34 | 1020 |
| 2 | Ülakehatõsted kaldpingil |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 3 | Õla tagaosa hantlitega |
55kg
15x
60kg
12x
65kg
12x
|
39 | 2325 |
| 4 | Leg Raises |
0kg
25x
0kg
25x
0kg
25x
|
75 | 0 |
| 5 | Incline Press |
45kg
10x
46kg
12x
45kg
11x
|
33 | 1497 |
| 6 | Leg Press Machine |
100kg
25x
100kg
24x
100kg
22x
|
71 | 7100 |
| 7 | Wide Grip Lat Pulldown |
50kg
12x
55kg
12x
55kg
12x
|
36 | 1920 |
| 8 | Hyperextensions |
5kg
28x
10kg
25x
10kg
25x
|
78 | 640 |
| 9 | Straight Arm Pullover |
22kg
10x
23kg
10x
22kg
10x
|
30 | 670 |
| 10 | Leg Extensions |
52kg
15x
53kg
15x
52kg
14x
|
44 | 2303 |
| 11 | Preacher Curl |
28kg
10x
28kg
10x
28kg
12x
|
32 | 896 |
| 12 | One Arm Tricep Extensions |
12kg
20x
12kg
20x
12kg
20x
|
60 | 720 |
| 13 | Zottman Preacher Curl |
20kg
10x
20kg
10x
|
20 | 400 |
| Kokku | 612 | 19491 | ||
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