May 25, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Seated Military Shoulder Press |
30kg
12x
40kg
10x
50kg
6x
60kg
6x
70kg
6x
70kg
5x
60kg
6x
60kg
6x
50kg
6x
40kg
10x
|
73 | 3610 |
| 2 | Chin-Ups |
82kg
6x
82kg
6x
82kg
6x
82kg
6x
|
24 | 1968 |
| 3 | Lamades surumine kitsa haardega |
20kg
20x
40kg
10x
50kg
10x
60kg
4x
70kg
8x
70kg
8x
70kg
6x
70kg
5x
60kg
7x
40kg
15x
|
93 | 4450 |
| 4 | Seated Cable Rows |
35kg
15x
45kg
15x
55kg
15x
65kg
15x
45kg
15x
45kg
15x
45kg
20x
|
110 | 5250 |
| 5 | Seated Lateral Raises |
16kg
20x
16kg
15x
16kg
15x
|
50 | 800 |
| 6 | Preacher Curl |
18kg
12x
23kg
12x
28kg
7x
28kg
5x
|
36 | 828 |
| 7 | Tate Press |
8kg
20x
8kg
20x
8kg
20x
|
60 | 480 |
| 8 | Close Grip EZ Bar Curls |
28kg
10x
28kg
10x
28kg
10x
|
30 | 840 |
| 9 | Lying Supine Two Arm Triceps Extension |
16kg
10x
16kg
6x
12kg
9x
|
25 | 364 |
| 10 | Wide Grip Lat Pulldown |
30kg
20x
50kg
15x
40kg
10x
|
45 | 1750 |
| 11 | Close Grip Front Lat Pulldown |
30kg
20x
40kg
15x
30kg
15x
30kg
20x
50kg
10x
|
80 | 2750 |
| Kokku | 626 | 23090 | ||
Märkmed
shoulder press koneessa
viparit: mek pud
ez bar: negatiivisii
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