August 11, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine kitsa haardega |
20kg
20x
40kg
10x
50kg
8x
70kg
6x
80kg
6x
80kg
6x
80kg
6x
70kg
6x
70kg
6x
60kg
10x
|
84 | 4500 |
| 2 | Preacher Curl |
25kg
12x
30kg
12x
32.5kg
10x
32.5kg
8x
32.5kg
8x
30kg
10x
25kg
10x
|
70 | 2055 |
| 3 | Dumbbell Lateral Raises |
20kg
15x
20kg
15x
20kg
15x
20kg
15x
|
60 | 1200 |
| 4 | Facepull |
25kg
15x
25kg
15x
25kg
20x
25kg
20x
|
70 | 1750 |
| 5 | Lying Triceps Extension using Cable Machine |
15kg
15x
15kg
15x
15kg
20x
15kg
20x
|
70 | 1050 |
| 6 | Bicep Hammer Curl |
28kg
12x
28kg
10x
28kg
10x
|
32 | 896 |
| 7 | forkut |
20kg
15x
20kg
10x
20kg
10x
20kg
15x
20kg
15x
20kg
0x
|
65 | 1300 |
| 8 | Bicep Twenty one's |
20kg
21x
20kg
21x
20kg
21x
|
63 | 1260 |
| Kokku | 514 | 14011 | ||
Märkmed
SS 2&3, 4&5. seisten
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