April 20, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Liblikmasin |
45kg
12x
50kg
12x
50kg
12x
|
36 | 1740 |
| 2 | Kõhulihaste masin |
50kg
20x
50kg
20x
50kg
20x
|
60 | 3000 |
| 3 | Wide Grip Lat Pulldown |
55kg
12x
60kg
12x
60kg
10x
|
34 | 1980 |
| 4 | Narrow Stance Leg Press |
100kg
20x
100kg
20x
100kg
20x
|
60 | 6000 |
| 5 | Incline Bench Press |
45kg
12x
50kg
10x
50kg
10x
|
32 | 1540 |
| 6 | Calves Press on Leg Machine |
125kg
20x
150kg
20x
150kg
20x
|
60 | 8500 |
| 7 | Straight Arm Pullover |
22kg
12x
22kg
12x
22kg
12x
|
36 | 792 |
| 8 | Leg Extensions |
55kg
15x
55kg
15x
60kg
12x
|
42 | 2370 |
| 9 | Preacher Curl |
30kg
10x
30kg
10x
30kg
10x
|
30 | 900 |
| 10 | Toengkõverdus triitsepsile |
82kg
10x
82kg
10x
82kg
10x
|
30 | 2460 |
| 11 | Hammer Preacher Curl |
25kg
10x
25kg
10x
25kg
10x
|
30 | 750 |
| 12 | Leg Raises |
0kg
25x
0kg
25x
0kg
25x
|
75 | 0 |
| 13 | Calf Raises with Bands |
82kg
20x
82kg
20x
82kg
20x
|
60 | 4920 |
| 14 | Ülakehatõsted kaldpingil koos pöördega |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 15 | Hyperextensions |
5kg
20x
5kg
20x
5kg
20x
|
60 | 300 |
| Kokku | 705 | 35252 | ||
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