February 10, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Arnold Press |
24kg
12x
32kg
12x
32kg
12x
32kg
10x
|
46 | 1376 |
| 2 | Toengkõverdus triitsepsile |
77kg
10x
77kg
10x
77kg
5x
|
25 | 1925 |
| 3 | Cable Seated Rear Lateral Raise |
12kg
10x
12kg
10x
12kg
10x
12kg
10x
|
40 | 480 |
| 4 | Preacher Curl |
18kg
12x
23kg
10x
23kg
10x
23kg
10x
|
42 | 906 |
| 5 | Lying Triceps Press |
18kg
12x
23kg
10x
23kg
10x
23kg
13x
|
45 | 975 |
| 6 | Wide Grip Standing Bicep Curls |
11kg
24x
11kg
24x
11kg
46x
|
94 | 1034 |
| 7 | Standing Bicep Curls |
10kg
8x
12.5kg
8x
15kg
8x
17.5kg
8x
20kg
8x
22.5kg
5x
|
45 | 712.5 |
| 8 | Triceps Pushdown |
10kg
8x
12.5kg
8x
15kg
8x
17.5kg
8x
20kg
8x
22.5kg
8x
|
48 | 780 |
| 9 | Shoulder Press Machine |
30kg
12x
35kg
10x
40kg
8x
30kg
9x
|
39 | 1300 |
| 10 | Seated Bicep Curl |
14kg
20x
14kg
20x
14kg
20x
|
60 | 840 |
| 11 | Lying Triceps Extension |
22kg
10x
22kg
10x
22kg
10x
|
30 | 660 |
| Kokku | 514 | 10988.5 | ||
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