September 12, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown |
60kg
10x
60kg
10x
60kg
10x
|
30 | 1800 |
| 2 | Seated Cable Rows |
40kg
10x
45kg
10x
45kg
10x
|
30 | 1300 |
| 3 | facepull |
34kg
10x
34kg
10x
34kg
10x
|
30 | 1020 |
| 4 | Hantli tõmbed vastu kõhtu |
27kg
10x
27kg
10x
27kg
10x
|
30 | 810 |
| 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 | Barbell Front Raises |
16kg
10x
16kg
10x
16kg
10x
|
30 | 480 |
| 10 | Calf Raises with Bands |
85kg
20x
85kg
20x
85kg
20x
|
60 | 5100 |
| 11 | Küljel plank | 0 | 0 | |
| 12 | Side Bend |
20kg
40x
20kg
40x
|
80 | 1600 |
| Kokku | 449 | 14256 | ||
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