January 21, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Liblikmasin |
45kg
12x
50kg
12x
50kg
11x
|
35 | 1690 |
| 2 | Kõhulihaste masin |
45kg
20x
47kg
20x
48kg
20x
|
60 | 2800 |
| 3 | Wide Grip Lat Pulldown |
55kg
12x
60kg
10x
60kg
10x
|
32 | 1860 |
| 4 | Jala kõverdused masinal |
100kg
20x
100kg
20x
100kg
20x
|
60 | 6000 |
| 5 | Ülakehatõsted kaldpingil koos pöördega |
5kg
15x
5kg
15x
5kg
15x
|
45 | 225 |
| 6 | Hyperextensions |
10kg
25x
10kg
20x
10kg
20x
|
65 | 650 |
| 7 | Lamades surumine |
55kg
10x
60kg
10x
60kg
10x
|
30 | 1750 |
| 8 | Calves Press on Leg Machine |
110kg
20x
110kg
22x
|
42 | 4620 |
| 9 | Hammer Grip Incline Dumbbell Bench Press |
40kg
10x
36kg
10x
36kg
12x
|
32 | 1192 |
| 10 | Leg Extensions |
50kg
15x
50kg
15x
52kg
15x
|
45 | 2280 |
| 11 | Preacher Curl |
28kg
10x
28kg
12x
28kg
12x
|
34 | 952 |
| 12 | One Arm Tricep Extensions |
12kg
10x
12kg
10x
12kg
10x
12kg
10x
12kg
10x
12kg
10x
|
60 | 720 |
| 13 | Side Bend |
20kg
40x
20kg
40x
20kg
40x
|
120 | 2400 |
| Kokku | 660 | 27139 | ||
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