June 10, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Dumbbell Bench Press |
35kg
15x
48kg
10x
55kg
8x
55kg
8x
|
41 | 1885 |
| 2 | Incline Smith Machine Bench Press |
45kg
10x
50kg
8x
50kg
8x
50kg
8x
|
34 | 1650 |
| 3 | Seated Military Shoulder Press |
40kg
12x
50kg
8x
50kg
8x
50kg
8x
|
36 | 1680 |
| 4 | Dumbbell Lateral Raises |
14kg
12x
18kg
8x
18kg
8x
14kg
10x
|
38 | 596 |
| 5 | Narrow Grip Bench Press |
40kg
15x
50kg
8x
50kg
8x
50kg
8x
|
39 | 1800 |
| 6 | Õlale plokil kahe käega tõsted ette |
12kg
15x
15kg
12x
17kg
10x
20kg
8x
|
45 | 690 |
| 7 | Decline Close Grip Bench To Skull Crusher |
25kg
8x
20kg
8x
20kg
8x
20kg
8x
|
32 | 680 |
| 8 | Kõhulihaste masin |
52kg
12x
52kg
12x
52kg
12x
52kg
12x
|
48 | 2496 |
| Kokku | 313 | 11477 | ||
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