June 26, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine kitsa haardega |
20kg
20x
40kg
15x
60kg
10x
80kg
5x
80kg
5x
80kg
5x
60kg
10x
40kg
20x
|
90 | 4200 |
| 2 | Preacher Curl |
18kg
15x
28kg
12x
28kg
11x
28kg
6x
18kg
20x
|
64 | 1442 |
| 3 | Triceps Pushdown |
20kg
15x
25kg
15x
25kg
20x
25kg
15x
20kg
20x
15kg
25x
|
110 | 2325 |
| 4 | Hammertanko |
18kg
20x
28kg
15x
28kg
15x
28kg
12x
28kg
0x
|
62 | 1536 |
| 5 | Bent Over Rear Delt Row With Head On Bench |
12kg
15x
12kg
15x
16kg
15x
|
45 | 600 |
| 6 | Dumbbell Lateral Raises |
16kg
10x
16kg
10x
16kg
10x
16kg
12x
|
42 | 672 |
| 7 | Seated Bicep Curl |
12kg
20x
12kg
20x
|
40 | 480 |
| Kokku | 453 | 11255 | ||
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