September 17, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine kitsa haardega |
20kg
20x
40kg
10x
60kg
10x
80kg
6x
80kg
6x
60kg
10x
60kg
10x
|
72 | 3560 |
| 2 | Preacher Curl |
15kg
15x
25kg
12x
30kg
10x
32.5kg
12x
32.5kg
12x
32.5kg
12x
32.5kg
10x
30kg
8x
|
91 | 2560 |
| 3 | Dumbbell Lateral Raises |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
16kg
8x
14kg
7x
12kg
5x
10kg
5x
4kg
6x
|
71 | 1160 |
| 4 | Toengkõverdus triitsepsile |
84.9kg
10x
84.9kg
10x
84.9kg
10x
84.9kg
10x
|
40 | 3396 |
| 5 | Bicep Hammer Curl |
24kg
12x
24kg
12x
24kg
12x
24kg
12x
|
48 | 1152 |
| 6 | Triceps Pushdown with Rope |
10kg
10x
15kg
10x
20kg
10x
15kg
10x
15kg
10x
15kg
10x
15kg
10x
15kg
10x
15kg
12x
15kg
12x
|
104 | 1560 |
| 7 | Standing Bicep Curls |
10kg
10x
15kg
10x
20kg
10x
25kg
10x
30kg
8x
25kg
10x
20kg
10x
17.5kg
12x
15kg
12x
15kg
12x
|
104 | 1960 |
| 8 | Triceps Pushdown |
10kg
10x
15kg
10x
20kg
10x
25kg
10x
30kg
5x
25kg
10x
17.5kg
10x
15kg
10x
15kg
15x
15kg
12x
|
102 | 1830 |
| 9 | Seated rear lateral raises |
12kg
15x
16kg
15x
20kg
12x
|
42 | 660 |
| 10 | Dumbbell Raise |
16kg
10x
20kg
10x
|
20 | 360 |
| Kokku | 694 | 18198 | ||
Märkmed
scott-2vikaa putkeen
4&5 SS
6,7&8 trplasettinä
9&10 SS
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