February 6, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Liblikmasin |
45kg
12x
50kg
12x
50kg
11x
|
35 | 1690 |
| 2 | Kõhulihaste masin |
45kg
20x
47kg
20x
48kg
20x
|
60 | 2800 |
| 3 | Shoulder Press Machine |
55kg
15x
62kg
12x
67kg
12x
|
39 | 2373 |
| 4 | Leg Raises |
0kg
25x
0kg
25x
0kg
25x
|
75 | 0 |
| 5 | Lamades surumine |
55kg
10x
60kg
10x
60kg
8x
|
28 | 1630 |
| 6 | Narrow Stance Leg Press |
100kg
25x
120kg
25x
120kg
22x
|
72 | 8140 |
| 7 | Wide Grip Lat Pulldown |
55kg
12x
60kg
10x
60kg
10x
|
32 | 1860 |
| 8 | Ülakehatõsted kaldpingil |
5kg
15x
5kg
15x
5kg
15x
|
45 | 225 |
| 9 | Preacher Curl |
28kg
10x
28kg
10x
28kg
10x
|
30 | 840 |
| 10 | Triceps Pushdown |
25kg
15x
25kg
12x
25kg
12x
|
39 | 975 |
| 11 | Two-Arm Preacher Curl |
10kg
15x
10kg
15x
|
30 | 300 |
| Kokku | 485 | 20833 | ||
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