January 21, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Arnold Press |
28kg
12x
28kg
10x
28kg
8x
24kg
11x
|
41 | 1104 |
| 2 | Old School Reverse Extensions |
18kg
15x
23kg
15x
23kg
15x
|
45 | 960 |
| 3 | Seated Bicep Curl |
14kg
20x
14kg
20x
14kg
20x
|
60 | 840 |
| 4 | Preacher Curl |
25kg
12x
25kg
5x
20kg
12x
20kg
12x
15kg
25x
|
66 | 1280 |
| 5 | Dumbbell Lateral Raises |
8kg
10x
8kg
10x
8kg
10x
|
30 | 240 |
| 6 | Dumbbell Front Raises (Dumbbells) |
10kg
20x
10kg
20x
10kg
20x
|
60 | 600 |
| 7 | Lying Triceps Extension |
16kg
15x
20kg
15x
20kg
16x
|
46 | 860 |
| 8 | Dumbbell Shoulder Press |
40kg
10x
40kg
10x
40kg
8x
|
28 | 1120 |
| 9 | Bicep Curls |
20kg
10x
20kg
6x
20kg
6x
|
22 | 440 |
| 10 | Reverse Grip Triceps Pushdown |
17.5kg
15x
17.5kg
15x
17.5kg
15x
|
45 | 787.5 |
| 11 | Standing Bicep Curls |
17.5kg
9x
17.5kg
8x
15kg
11x
|
28 | 462.5 |
| 12 | Shoulder Press Machine |
40kg
6x
30kg
7x
30kg
7x
30kg
6x
|
26 | 840 |
| Kokku | 497 | 9534 | ||
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