September 1, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine |
60kg
10x
60kg
10x
60kg
10x
20kg
50x
|
80 | 2800 |
| 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 | Cable Crossover |
35kg
10x
35kg
10x
35kg
10x
|
30 | 1050 |
| 5 | Dumbbell Flys |
41kg
12x
41kg
12x
41kg
12x
|
36 | 1476 |
| 6 | Kõhulihaste masin |
50kg
20x
50kg
20x
|
40 | 2000 |
| 7 | Hyperextensions |
10kg
20x
5kg
20x
|
40 | 300 |
| 8 | Toengkõverdus triitsepsile |
84kg
10x
84kg
10x
84kg
10x
|
30 | 2520 |
| 9 | Hammer Preacher Curl |
32kg
10x
32kg
9x
32kg
8x
|
27 | 864 |
| 10 | Side Bend |
20kg
40x
20kg
40x
|
80 | 1600 |
| Kokku | 431 | 15750 | ||
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