April 8, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Seated Military Shoulder Press |
19kg
20x
29kg
15x
39kg
10x
49kg
5x
51.5kg
6x
51.5kg
6x
51.5kg
6x
51.5kg
7x
|
75 | 2737.5 |
| 2 | Chin-Ups |
78.9kg
6x
78.9kg
6x
78.9kg
6x
78.9kg
6x
|
24 | 1893.6 |
| 3 | Lamades surumine kitsa haardega |
20kg
20x
30kg
10x
40kg
10x
50kg
8x
60kg
6x
65kg
8x
65kg
8x
65kg
8x
65kg
8x
65kg
7x
|
93 | 4395 |
| 4 | Seated Cable Rows |
20kg
15x
30kg
15x
40kg
15x
40kg
15x
40kg
15x
40kg
15x
40kg
15x
30kg
30x
20kg
30x
|
165 | 5250 |
| 5 | Seated Lateral Raises |
16kg
10x
16kg
10x
16kg
10x
16kg
10x
|
40 | 640 |
| 6 | Seated Bicep Curl |
12kg
12x
10kg
20x
10kg
20x
8kg
32x
|
84 | 800 |
| 7 | Concentration Curls |
8kg
30x
8kg
30x
8kg
30x
8kg
30x
|
120 | 960 |
| 8 | Lying Supine Two Arm Triceps Extension |
16kg
10x
16kg
10x
16kg
8x
|
28 | 448 |
| 9 | EZ Bar Curls |
18kg
21x
18kg
21x
18kg
21x
|
63 | 1134 |
| 10 | Flexor Incline Curls |
12kg
18x
12kg
16x
12kg
22x
|
56 | 672 |
| Kokku | 748 | 18930.1 | ||
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