January 23, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Leg Extensions |
35kg
15x
50kg
12x
50kg
12x
50kg
12x
|
51 | 2325 |
| 2 | Thigh Adductor |
60kg
12x
60kg
12x
60kg
12x
|
36 | 2160 |
| 3 | Squats |
40kg
10x
60kg
10x
80kg
10x
80kg
10x
60kg
10x
|
50 | 3200 |
| 4 | Seated Leg Curl |
35kg
15x
50kg
12x
50kg
12x
50kg
12x
|
51 | 2325 |
| 5 | Thigh Abductor |
60kg
12x
60kg
12x
60kg
12x
|
36 | 2160 |
| 6 | Leg Press Machine |
110kg
15x
170kg
10x
170kg
8x
160kg
10x
|
43 | 6310 |
| 7 | Calves Press on Leg Machine |
100kg
15x
100kg
15x
100kg
20x
|
50 | 5000 |
| 8 | Rear Kick |
50kg
20x
50kg
20x
50kg
24x
|
64 | 3200 |
| 9 | Säär Smithil |
78kg
15x
78kg
15x
78kg
15x
|
45 | 3510 |
| Kokku | 426 | 30190 | ||
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