August 16, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Incline Smith Machine Bench Press |
40kg
10x
50kg
10x
50kg
10x
|
30 | 1400 |
| 2 | Liblikmasin |
40kg
10x
45kg
10x
40kg
10x
|
30 | 1250 |
| 3 | Straight Arm Pullover |
25kg
12x
25kg
12x
25kg
12x
|
36 | 900 |
| 4 | Arnold Press |
27kg
12x
34kg
12x
34kg
10x
|
34 | 1072 |
| 5 | Dumbbell Lateral Raises |
18kg
10x
18kg
10x
18kg
10x
|
30 | 540 |
| 6 | Õlale plokil kahe käega tõsted ette |
22kg
12x
22kg
12x
20kg
12x
|
36 | 768 |
| 7 | Lamades surumine kitsa haardega |
50kg
10x
50kg
10x
50kg
10x
|
30 | 1500 |
| 8 | Triceps Pushdown |
27kg
10x
27kg
10x
27kg
10x
|
30 | 810 |
| 9 | Leg Raises |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 10 | Plank (lankku) |
83kg
0x
|
0 | 0 |
| 11 | Lying Close Grip Triceps Press to Chin |
22kg
12x
27kg
12x
27kg
12x
|
36 | 912 |
| Kokku | 352 | 9152 | ||
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