November 29, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown |
55kg
12x
60kg
10x
50kg
12x
|
34 | 1860 |
| 2 | Seated Cable Rows |
40kg
12x
45kg
10x
45kg
10x
|
32 | 1380 |
| 3 | Hantli tõmbed vastu kõhtu |
27kg
10x
30kg
10x
30kg
10x
|
30 | 870 |
| 4 | Upright Row |
20kg
15x
25kg
15x
25kg
15x
|
45 | 1050 |
| 5 | Preacher Curl |
32kg
10x
32kg
10x
27kg
10x
|
30 | 910 |
| 6 | Concentration Curls |
14kg
10x
14kg
10x
17kg
8x
|
28 | 416 |
| 7 | Hyperextensions |
5kg
20x
5kg
20x
0kg
20x
|
60 | 200 |
| 8 | Close Grip Front Lat Pulldown |
65kg
12x
72kg
12x
72kg
12x
|
36 | 2508 |
| 9 | Leg Raises |
0kg
25x
0kg
25x
0kg
30x
0kg
30x
|
110 | 0 |
| 10 | Calf Raises with Bands |
85kg
20x
85kg
20x
|
40 | 3400 |
| 11 | Box Jumps | 0 | 0 | |
| Kokku | 445 | 12594 | ||
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