January 23, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Cable Crossover |
30kg
12x
30kg
12x
30kg
12x
|
36 | 1080 |
| 2 | Kõhulihaste masin |
45kg
20x
47kg
20x
48kg
20x
|
60 | 2800 |
| 3 | Dumbbell Shoulder Press |
55kg
12x
60kg
12x
65kg
12x
|
36 | 2160 |
| 4 | Leg Raises |
0kg
25x
0kg
25x
0kg
25x
|
75 | 0 |
| 5 | Decline Dumbbell Bench Press |
45kg
12x
45kg
12x
45kg
10x
|
34 | 1530 |
| 6 | Leg Extensions |
50kg
15x
50kg
15x
50kg
15x
|
45 | 2250 |
| 7 | Ülakehatõsted kaldpingil koos pöördega |
5kg
15x
5kg
15x
5kg
15x
|
45 | 225 |
| 8 | Hyperextensions |
10kg
25x
10kg
25x
10kg
25x
|
75 | 750 |
| 9 | Incline Smith Machine Bench Press |
50kg
10x
50kg
10x
50kg
9x
|
29 | 1450 |
| 10 | Leg Press Machine |
100kg
25x
120kg
25x
120kg
25x
|
75 | 8500 |
| 11 | Seated Close Grip Concentration Curls |
28kg
12x
28kg
12x
28kg
12x
|
36 | 1008 |
| 12 | Triceps Pushdown |
25kg
15x
25kg
12x
25kg
12x
|
39 | 975 |
| Kokku | 585 | 22728 | ||
Kommentaarid
Kommenteerimiseks Logi sisse või Registreeru.
