June 15, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Incline Press |
42kg
12x
42kg
12x
42kg
12x
42kg
15x
|
51 | 2142 |
| 2 | Dumbbell Bench Press |
42kg
12x
42kg
12x
42kg
12x
|
36 | 1512 |
| 3 | Arnold Press |
27kg
12x
27kg
12x
27kg
12x
27kg
12x
|
48 | 1296 |
| 4 | Dumbbell Lateral Raises |
14kg
12x
18kg
12x
14kg
12x
|
36 | 552 |
| 5 | Straight Arm Pullover |
21kg
15x
24kg
15x
|
30 | 675 |
| 6 | Lying Triceps Press |
27kg
12x
27kg
12x
27kg
12x
|
36 | 972 |
| 7 | Kõhulihaste masin |
47kg
20x
47kg
20x
47kg
20x
|
60 | 2820 |
| 8 | Küljel plank |
83kg
20x
83kg
20x
83kg
20x
|
60 | 4980 |
| 9 | Calf Raises with Bands |
83kg
20x
83kg
20x
83kg
20x
|
60 | 4980 |
| Kokku | 417 | 19929 | ||
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