October 29, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine |
60kg
10x
65kg
10x
65kg
10x
|
30 | 1900 |
| 2 | Wide Grip Lat Pulldown |
55kg
12x
55kg
12x
60kg
12x
|
36 | 2040 |
| 3 | Seated Cable Rows |
40kg
12x
45kg
10x
45kg
10x
|
32 | 1380 |
| 4 | Triceps Pushdown |
20kg
10x
20kg
12x
20kg
12x
|
34 | 680 |
| 5 | Kõhulihaste masin |
50kg
20x
50kg
20x
48kg
20x
47kg
20x
|
80 | 3900 |
| 6 | Preacher Curl |
27kg
10x
32kg
10x
32kg
8x
|
28 | 846 |
| 7 | Hammer Preacher Curl |
32kg
8x
27kg
10x
27kg
10x
|
28 | 796 |
| 8 | Leg Raises |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 9 | Narrow Parallel Grip Chin-ups |
84kg
8x
84kg
7x
84kg
6x
84kg
5x
84kg
5x
|
31 | 2604 |
| 10 | Liblikmasin |
40kg
12x
40kg
12x
40kg
12x
35kg
12x
|
48 | 1860 |
| Kokku | 407 | 16006 | ||
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