January 15, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Squats |
40kg
12x
70kg
10x
70kg
10x
70kg
10x
|
42 | 2580 |
| 2 | Leg Press Machine |
100kg
20x
160kg
10x
160kg
12x
160kg
12x
160kg
12x
|
66 | 9360 |
| 3 | Leg Extensions |
35kg
15x
50kg
10x
50kg
10x
50kg
10x
50kg
10x
|
55 | 2525 |
| 4 | Thigh Abductor |
60kg
12x
60kg
12x
60kg
15x
|
39 | 2340 |
| 5 | Seated Leg Curl |
35kg
20x
55kg
10x
55kg
11x
55kg
10x
50kg
11x
|
62 | 2955 |
| 6 | Thigh Adductor |
50kg
12x
50kg
12x
50kg
12x
|
36 | 1800 |
| 7 | Calves Press on Leg Machine |
70kg
12x
100kg
12x
100kg
12x
100kg
12x
|
48 | 4440 |
| 8 | Rear Kick |
50kg
10x
50kg
10x
50kg
12x
50kg
12x
50kg
12x
50kg
12x
|
68 | 3400 |
| 9 | Säär Smithil |
78kg
12x
78kg
15x
78kg
15x
|
42 | 3276 |
| 10 | Standing Barbell Calf Raise |
70kg
10x
|
10 | 700 |
| Kokku | 468 | 33376 | ||
Märkmed
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