June 30, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Bench Press With Bands |
35kg
15x
42kg
12x
48kg
12x
48kg
12x
|
51 | 2181 |
| 2 | Incline Bench Press |
40kg
15x
45kg
12x
45kg
12x
45kg
12x
|
51 | 2220 |
| 3 | Arnold Press |
27kg
12x
27kg
12x
27kg
12x
27kg
12x
|
48 | 1296 |
| 4 | Dumbbell Lateral Raises |
14kg
12x
14kg
12x
14kg
12x
|
36 | 504 |
| 5 | Õlale plokil kahe käega tõsted ette |
20kg
15x
17kg
15x
|
30 | 555 |
| 6 | Close Grip Smith Machine Bench Press |
40kg
15x
50kg
12x
50kg
12x
|
39 | 1800 |
| 7 | Triceps Pushdown |
25kg
15x
25kg
15x
25kg
12x
|
42 | 1050 |
| 8 | Calf Raises with Bands |
84kg
20x
84kg
20x
84kg
20x
|
60 | 5040 |
| 9 | Hyperextensions |
5kg
20x
5kg
20x
|
40 | 200 |
| 10 | Ülakehatõsted kaldpingil |
5kg
12x
5kg
12x
5kg
12x
|
36 | 180 |
| Kokku | 433 | 15026 | ||
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