February 1, 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 | Wide Grip Lat Pulldown |
55kg
12x
60kg
12x
60kg
11x
|
35 | 2040 |
| 4 | Ülakehatõsted kaldpingil koos pöördega |
5kg
15x
5kg
12x
5kg
12x
|
39 | 195 |
| 5 | Straight Arm Pullover |
22kg
12x
22kg
12x
22kg
12x
|
36 | 792 |
| 6 | Jala kõverdused masinal |
30kg
15x
30kg
14x
30kg
13x
|
42 | 1260 |
| 7 | Incline Bench Press |
40kg
12x
50kg
10x
50kg
10x
|
32 | 1480 |
| 8 | Leg Press Machine |
100kg
25x
120kg
22x
120kg
22x
|
69 | 7780 |
| 9 | Arnold Press |
20kg
15x
30kg
10x
30kg
10x
|
35 | 900 |
| 10 | Kõhulihaste masin |
45kg
20x
45kg
20x
45kg
20x
|
60 | 2700 |
| 11 | Õla tagaosa masinal |
55kg
15x
60kg
12x
60kg
12x
|
39 | 2265 |
| 12 | Leg Extensions |
55kg
15x
50kg
14x
50kg
12x
|
41 | 2125 |
| 13 | Preacher Curl |
28kg
12x
28kg
10x
28kg
12x
|
34 | 952 |
| 14 | Decline Close Grip Bench To Skull Crusher |
20kg
12x
20kg
12x
20kg
12x
|
36 | 720 |
| Kokku | 608 | 24899 | ||
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