August 9, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Incline Smith Machine Bench Press |
45kg
10x
50kg
10x
50kg
10x
|
30 | 1450 |
| 2 | Liblikmasin |
40kg
10x
45kg
10x
45kg
10x
|
30 | 1300 |
| 3 | Straight Arm Pullover |
25kg
10x
25kg
10x
25kg
10x
|
30 | 750 |
| 4 | Arnold Press |
27kg
10x
34kg
10x
34kg
10x
|
30 | 950 |
| 5 | Dumbbell Lateral Raises |
18kg
10x
18kg
10x
14kg
10x
|
30 | 500 |
| 6 | Õlale plokil kahe käega tõsted ette |
22kg
10x
22kg
12x
22kg
12x
|
34 | 748 |
| 7 | Toengkõverdus triitsepsile |
83kg
10x
83kg
10x
83kg
10x
|
30 | 2490 |
| 8 | Lamades surumine kitsa haardega |
50kg
10x
50kg
10x
45kg
10x
|
30 | 1450 |
| 9 | Triceps Pushdown |
27kg
10x
27kg
10x
27kg
10x
|
30 | 810 |
| 10 | Leg Raises |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 11 | Plank (lankku) |
83kg
0x
|
0 | 0 |
| 12 | Calf Raises with Bands |
82kg
20x
82kg
20x
82kg
20x
|
60 | 4920 |
| Kokku | 394 | 15368 | ||
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