April 22, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Cable Crossover |
30kg
10x
30kg
10x
30kg
10x
|
30 | 900 |
| 2 | Kõhulihaste masin |
50kg
20x
50kg
20x
50kg
20x
|
60 | 3000 |
| 3 | Õla tagaosa hantlitega |
65kg
12x
70kg
12x
70kg
12x
|
36 | 2460 |
| 4 | Leg Raises |
0kg
25x
0kg
25x
0kg
25x
|
75 | 0 |
| 5 | Lamades surumine |
50kg
12x
60kg
10x
60kg
10x
60kg
10x
50kg
12x
|
54 | 3000 |
| 6 | Calves Press on Leg Machine |
150kg
25x
150kg
20x
150kg
20x
|
65 | 9750 |
| 7 | Arnold Press |
30kg
10x
30kg
10x
30kg
10x
|
30 | 900 |
| 8 | Leg Extensions |
55kg
15x
55kg
15x
55kg
15x
|
45 | 2475 |
| 9 | Ülakehatõsted kaldpingil koos pöördega |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 10 | Hyperextensions |
5kg
20x
5kg
20x
5kg
20x
|
60 | 300 |
| 11 | Preacher Curl |
30kg
10x
30kg
10x
30kg
10x
|
30 | 900 |
| 12 | Triceps Pushdown |
27kg
12x
27kg
12x
30kg
11x
|
35 | 978 |
| 13 | Hammer Preacher Curl |
25kg
10x
25kg
10x
25kg
10x
|
30 | 750 |
| 14 | Calf Raises with Bands |
82kg
20x
82kg
20x
|
40 | 3280 |
| Kokku | 650 | 28693 | ||
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