October 22, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine |
60kg
10x
60kg
12x
65kg
10x
50kg
10x
|
42 | 2470 |
| 2 | Wide Grip Lat Pulldown |
50kg
15x
60kg
12x
60kg
12x
|
39 | 2190 |
| 3 | Seated Cable Rows |
40kg
10x
45kg
10x
45kg
10x
|
30 | 1300 |
| 4 | Cable Crossover |
30kg
10x
35kg
10x
35kg
10x
|
30 | 1000 |
| 5 | Arnold Press |
30kg
10x
35kg
10x
40kg
10x
20kg
10x
|
40 | 1250 |
| 6 | Triceps Pushdown |
25kg
15x
25kg
15x
25kg
15x
|
45 | 1125 |
| 7 | Kõhulihaste masin |
50kg
20x
50kg
20x
|
40 | 2000 |
| 8 | Õlale plokil kahe käega tõsted ette |
22kg
12x
22kg
12x
22kg
12x
|
36 | 792 |
| 9 | Preacher Curl |
27kg
10x
32kg
8x
32kg
8x
|
26 | 782 |
| 10 | Hammer Preacher Curl |
27kg
10x
27kg
10x
27kg
10x
|
30 | 810 |
| 11 | Leg Raises |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| Kokku | 418 | 13719 | ||
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