August 29, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown |
55kg
10x
60kg
8x
60kg
8x
|
26 | 1510 |
| 2 | Seated Cable Rows |
45kg
10x
45kg
10x
45kg
10x
|
30 | 1350 |
| 3 | facepull |
34kg
10x
27kg
10x
27kg
10x
|
30 | 880 |
| 4 | Hantli tõmbed vastu kõhtu |
24kg
10x
27kg
10x
27kg
10x
|
30 | 780 |
| 5 | Upright Row |
20kg
15x
20kg
15x
20kg
15x
|
45 | 900 |
| 6 | Preacher Curl |
32kg
10x
32kg
10x
27kg
10x
|
30 | 910 |
| 7 | Concentration Curls |
14kg
8x
14kg
8x
14kg
8x
|
24 | 336 |
| 8 | Hyperextensions |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 9 | Arnold Press |
35kg
10x
35kg
10x
35kg
10x
|
30 | 1050 |
| 10 | Dumbbell Lateral Raises |
18kg
10x
18kg
10x
18kg
10x
|
30 | 540 |
| 11 | Calf Raises with Bands |
100kg
15x
100kg
15x
100kg
15x
|
45 | 4500 |
| Kokku | 380 | 12756 | ||
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