April 19, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Seated Military Shoulder Press |
19kg
15x
29kg
10x
39kg
10x
49kg
8x
54kg
4x
49kg
6x
39kg
8x
|
61 | 2179 |
| 2 | Chin-Ups |
79.8kg
6x
79.8kg
6x
79.8kg
6x
|
18 | 1436.4 |
| 3 | Lamades surumine kitsa haardega |
20kg
20x
30kg
15x
40kg
10x
50kg
10x
60kg
10x
70kg
6x
70kg
6x
70kg
6x
60kg
8x
50kg
12x
40kg
16x
|
119 | 5330 |
| 4 | Seated Cable Rows |
20kg
15x
30kg
15x
30kg
20x
30kg
20x
|
70 | 1950 |
| 5 | Concentration Curls |
8kg
15x
8kg
15x
8kg
15x
8kg
15x
8kg
15x
8kg
15x
|
90 | 720 |
| 6 | Standing One Arm Triceps Extension |
8kg
20x
8kg
16x
6kg
20x
|
56 | 408 |
| 7 | Flexor Incline Curls |
8kg
15x
12kg
15x
16kg
15x
|
45 | 540 |
| 8 | Ploki tõmbed istudes vastu kõhtu |
10kg
30x
30kg
24x
30kg
20x
|
74 | 1620 |
| 9 | One Arm Tricep Cable Extensions |
7.5kg
10x
7.5kg
10x
7.5kg
10x
|
30 | 225 |
| 10 | Overhead Curl |
15kg
10x
15kg
10x
15kg
10x
|
30 | 450 |
| 11 | Seated Bicep Curl |
16kg
20x
14kg
20x
14kg
20x
|
60 | 880 |
| Kokku | 653 | 15738.400000000001 | ||
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