September 20, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Incline Smith Machine Bench Press |
40kg
10x
50kg
10x
50kg
10x
|
30 | 1400 |
| 2 | Arnold Press |
31kg
10x
31kg
10x
31kg
10x
|
30 | 930 |
| 3 | Dumbbell Lateral Raises |
16kg
10x
16kg
10x
16kg
10x
|
30 | 480 |
| 4 | Õlale plokil kahe käega tõsted ette |
25kg
10x
25kg
10x
25kg
10x
|
30 | 750 |
| 5 | Toengkõverdus triitsepsile |
83kg
10x
83kg
10x
83kg
10x
|
30 | 2490 |
| 6 | Lamades surumine kitsa haardega |
50kg
10x
50kg
10x
45kg
10x
|
30 | 1450 |
| 7 | Triceps Pushdown |
25kg
12x
25kg
12x
25kg
12x
|
36 | 900 |
| 8 | Leg Raises |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 9 | Plank (lankku) |
83kg
0x
|
0 | 0 |
| 10 | Cable Crossover |
30kg
10x
30kg
10x
30kg
10x
|
30 | 900 |
| 11 | Dumbbell Flys |
27kg
10x
31kg
10x
31kg
10x
|
30 | 890 |
| Kokku | 336 | 10190 | ||
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