August 4, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine |
60kg
10x
60kg
10x
60kg
10x
|
30 | 1800 |
| 2 | Wide Grip Lat Pulldown |
50kg
12x
55kg
12x
55kg
12x
|
36 | 1920 |
| 3 | Seated Cable Rows |
35kg
12x
40kg
10x
40kg
10x
|
32 | 1220 |
| 4 | Arnold Press |
25kg
12x
30kg
10x
30kg
10x
|
32 | 900 |
| 5 | Dumbbell Flys |
26kg
12x
26kg
12x
|
24 | 624 |
| 6 | Triceps Pushdown |
25kg
15x
25kg
15x
25kg
15x
|
45 | 1125 |
| 7 | Kõhulihaste masin |
50kg
15x
50kg
20x
|
35 | 1750 |
| 8 | Hyperextensions |
10kg
20x
5kg
20x
|
40 | 300 |
| 9 | Hantlite lennutamine küljele |
18kg
10x
18kg
10x
14kg
10x
|
30 | 500 |
| 10 | Õlale plokil kahe käega tõsted ette |
20kg
12x
22kg
12x
22kg
12x
|
36 | 768 |
| 11 | Preacher Curl |
27kg
10x
32kg
10x
32kg
8x
|
28 | 846 |
| 12 | Hammer Preacher Curl |
30kg
8x
30kg
8x
27kg
10x
|
26 | 750 |
| 13 | Leg Raises |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 14 | Liblikmasin |
35kg
12x
40kg
12x
40kg
12x
|
36 | 1380 |
| Kokku | 490 | 13883 | ||
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