January 17, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Push-Ups |
0kg
15x
0kg
15x
|
30 | 0 |
| 2 | Lamades surumine |
40kg
15x
60kg
10x
60kg
7x
60kg
6x
50kg
12x
50kg
10x
40kg
15x
|
75 | 3680 |
| 3 | Wide Grip Lat Pulldown |
35kg
15x
50kg
10x
50kg
10x
50kg
10x
|
45 | 2025 |
| 4 | Hyperextensions |
10kg
12x
10kg
12x
10kg
12x
|
36 | 360 |
| 5 | Ülakehatõsted kaldpingil |
0kg
15x
0kg
15x
0kg
15x
|
45 | 0 |
| 6 | Rinnalt surumine masinal |
40kg
15x
50kg
10x
50kg
8x
40kg
10x
|
43 | 1900 |
| 7 | T-Bar Row |
80kg
10x
80kg
10x
60kg
10x
60kg
0x
|
30 | 2200 |
| 8 | Lamades surumine hantlitega kaldpingil |
28kg
12x
28kg
12x
28kg
14x
28kg
11x
|
49 | 1372 |
| 9 | Dumbbell Shrugs |
44kg
15x
44kg
15x
44kg
15x
44kg
15x
|
60 | 2640 |
| 10 | Decline Dumbbell Bench Press |
12kg
12x
12kg
12x
12kg
12x
|
36 | 432 |
| 11 | Ploki tõmbed istudes vastu kõhtu |
30kg
15x
40kg
10x
35kg
10x
|
35 | 1200 |
| 12 | Good Mornings |
40kg
12x
40kg
12x
40kg
12x
|
36 | 1440 |
| 13 | Rotary Torso |
35kg
20x
35kg
20x
35kg
20x
|
60 | 2100 |
| 14 | Kõhulihaste masin |
40kg
12x
40kg
12x
40kg
12x
|
36 | 1440 |
| Kokku | 616 | 20789 | ||
Kommentaarid
Kommenteerimiseks Logi sisse või Registreeru.
