April 24, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Cable Crossover |
15kg
10x
15kg
10x
15kg
10x
|
30 | 450 |
| 2 | L-Sit |
35kg
10x
35kg
10x
35kg
10x
|
30 | 1050 |
| 3 | Seated Cable Rows |
35kg
10x
40kg
10x
40kg
9x
|
29 | 1110 |
| 4 | Jala kõverdused masinal |
35kg
12x
35kg
12x
40kg
11x
|
35 | 1280 |
| 5 | Incline Bench Press |
45kg
10x
45kg
10x
45kg
10x
45kg
10x
|
40 | 1800 |
| 6 | Calf Raises with Bands |
82kg
40x
82kg
40x
82kg
40x
92kg
40x
|
160 | 13520 |
| 7 | Ülakehatõsted kaldpingil koos pöördega |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 8 | Hyperextensions |
5kg
20x
5kg
20x
5kg
25x
|
65 | 325 |
| 9 | Dumbbell Flys |
40kg
10x
40kg
10x
40kg
10x
|
30 | 1200 |
| 10 | Side Bend |
40kg
20x
40kg
20x
40kg
20x
|
60 | 2400 |
| 11 | Incline Bicep Curls |
30kg
10x
30kg
4x
30kg
3x
30kg
8x
30kg
4x
30kg
3x
25kg
8x
25kg
4x
25kg
3x
|
47 | 1335 |
| 12 | Decline Close Grip Bench To Skull Crusher |
22kg
12x
22kg
12x
22kg
12x
|
36 | 792 |
| 13 | Leg Extensions |
55kg
15x
55kg
14x
55kg
12x
|
41 | 2255 |
| Kokku | 663 | 27517 | ||
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