January 25, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Liblikmasin |
45kg
12x
50kg
12x
50kg
11x
|
35 | 1690 |
| 2 | Leg Raises |
0kg
25x
0kg
25x
0kg
25x
|
75 | 0 |
| 3 | Underhand Pulldowns |
50kg
12x
55kg
10x
55kg
10x
|
32 | 1700 |
| 4 | Jala kõverdused masinal |
100kg
20x
100kg
20x
100kg
20x
|
60 | 6000 |
| 5 | Lamades surumine |
55kg
10x
60kg
9x
60kg
9x
|
28 | 1630 |
| 6 | Narrow Stance Leg Press |
100kg
25x
120kg
25x
120kg
23x
|
73 | 8260 |
| 7 | Arnold Press |
20kg
12x
30kg
10x
30kg
10x
30kg
10x
|
42 | 1140 |
| 8 | Leg Extensions |
50kg
15x
50kg
15x
50kg
15x
|
45 | 2250 |
| 9 | Seated Cable Rows |
35kg
10x
|
10 | 350 |
| 10 | Kõhulihaste masin |
45kg
20x
45kg
20x
45kg
20x
|
60 | 2700 |
| 11 | Seated Leg Curl |
30kg
15x
30kg
15x
30kg
14x
|
44 | 1320 |
| 12 | Preacher Curl |
30kg
10x
30kg
10x
30kg
10x
|
30 | 900 |
| 13 | Triceps Pushdown |
25kg
15x
25kg
12x
25kg
12x
|
39 | 975 |
| Kokku | 573 | 28915 | ||
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