February 24, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Dumbbell Lateral Raises |
8kg
8x
10kg
8x
10kg
8x
8kg
8x
|
32 | 288 |
| 2 | Dumbbell Shoulder Press |
8kg
8x
10kg
8x
10kg
8x
8kg
8x
|
32 | 288 |
| 3 | Dumbbell Raise |
8kg
8x
10kg
8x
10kg
12x
8kg
12x
|
40 | 360 |
| 4 | Hauiskääntö niskan taakse |
10kg
10x
15kg
30x
20kg
17x
15kg
25x
|
82 | 1265 |
| 5 | Preacher Curl |
18kg
10x
23kg
12x
23kg
12x
23kg
12x
|
46 | 1008 |
| 6 | Decline EZ Bar Triceps Extension |
18kg
10x
23kg
12x
23kg
10x
23kg
9x
|
41 | 893 |
| 7 | Toengkõverdus triitsepsile |
77kg
8x
77kg
10x
77kg
12x
|
30 | 2310 |
| 8 | Wide Grip Standing Bicep Curls |
20kg
18x
20kg
18x
15kg
20x
15kg
0x
|
56 | 1020 |
| 9 | Hammer Curls with Rope |
10kg
8x
12.5kg
8x
15kg
8x
17.5kg
8x
20kg
8x
22.5kg
6x
|
46 | 735 |
| 10 | Reverse Grip Triceps Pushdown |
10kg
8x
12.5kg
8x
15kg
8x
17.5kg
8x
20kg
8x
22.5kg
8x
|
48 | 780 |
| 11 | Narrow Grip Bench Press |
20kg
15x
40kg
12x
50kg
10x
50kg
10x
50kg
8x
|
55 | 2180 |
| 12 | Reverse Triceps Bench Press |
20kg
10x
30kg
10x
40kg
10x
40kg
10x
40kg
12x
|
52 | 1780 |
| Kokku | 560 | 12907 | ||
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