January 24, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Push-Ups |
0kg
15x
0kg
15x
|
30 | 0 |
| 2 | Lamades surumine |
20kg
20x
40kg
12x
60kg
9x
60kg
7x
60kg
5x
50kg
11x
50kg
9x
40kg
13x
|
86 | 3660 |
| 3 | T-Bar Row |
80kg
10x
80kg
10x
80kg
10x
80kg
10x
60kg
15x
|
55 | 4100 |
| 4 | Lamades surumine hantlitega kaldpingil |
32kg
15x
32kg
8x
28kg
13x
28kg
12x
24kg
16x
|
64 | 1820 |
| 5 | Wide Grip Lat Pulldown |
35kg
15x
55kg
10x
55kg
10x
|
35 | 1625 |
| 6 | Hyperextensions |
10kg
15x
10kg
15x
10kg
15x
|
45 | 450 |
| 7 | Ülakehatõsted kaldpingil |
5kg
10x
5kg
12x
5kg
15x
|
37 | 185 |
| 8 | Decline Dumbbell Bench Press |
28kg
12x
32kg
10x
32kg
10x
28kg
10x
|
42 | 1256 |
| 9 | Dumbbell Shrugs |
48kg
20x
48kg
20x
48kg
20x
|
60 | 2880 |
| 10 | Rinnalt surumine masinal |
40kg
9x
35kg
10x
30kg
12x
30kg
12x
|
43 | 1430 |
| 11 | Rotary Torso |
35kg
24x
35kg
24x
|
48 | 1680 |
| Kokku | 545 | 19086 | ||
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