January 30, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Cable Crossover |
30kg
10x
30kg
10x
30kg
10x
|
30 | 900 |
| 2 | Kõhulihaste masin |
45kg
20x
45kg
20x
45kg
20x
|
60 | 2700 |
| 3 | Wide Grip Lat Pulldown |
55kg
10x
55kg
10x
55kg
10x
|
30 | 1650 |
| 4 | Jala kõverdused masinal |
100kg
20x
100kg
20x
100kg
20x
|
60 | 6000 |
| 5 | Incline Bench Press |
45kg
10x
45kg
10x
45kg
10x
|
30 | 1350 |
| 6 | Leg Press Machine |
100kg
30x
120kg
25x
120kg
25x
|
80 | 9000 |
| 7 | Decline Dumbbell Bench Press |
45kg
10x
45kg
10x
45kg
10x
|
30 | 1350 |
| 8 | Leg Raises |
0kg
25x
0kg
25x
0kg
25x
|
75 | 0 |
| 9 | Arnold Press |
30kg
10x
30kg
10x
30kg
10x
|
30 | 900 |
| 10 | Side Bend |
40kg
20x
40kg
20x
40kg
20x
|
60 | 2400 |
| 11 | Seated Close Grip Concentration Curls |
28kg
12x
28kg
10x
28kg
10x
|
32 | 896 |
| 12 | Triceps Pushdown |
28kg
12x
28kg
12x
28kg
11x
|
35 | 980 |
| Kokku | 552 | 28126 | ||
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