December 5, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine kitsa haardega |
20kg
20x
40kg
15x
60kg
8x
80kg
6x
80kg
6x
80kg
6x
70kg
10x
60kg
10x
|
81 | 4220 |
| 2 | Close Grip EZ Bar Curls |
15kg
20x
25kg
15x
25kg
15x
25kg
15x
|
65 | 1425 |
| 3 | Hammertanko |
15kg
15x
15kg
15x
15kg
15x
15kg
15x
|
60 | 900 |
| 4 | Lying Triceps Press |
25kg
10x
25kg
10x
25kg
10x
|
30 | 750 |
| 5 | Toengkõverdus triitsepsile |
85kg
10x
85kg
8x
85kg
8x
|
26 | 2210 |
| 6 | One arm cabel curl |
10kg
24x
10kg
24x
10kg
24x
10kg
20x
|
92 | 920 |
| 7 | One Arm Tricep Cable Extensions |
10kg
20x
7.5kg
20x
7.5kg
20x
7.5kg
20x
|
80 | 650 |
| 8 | Overhead Curl |
15kg
12x
25kg
10x
25kg
12x
25kg
15x
20kg
25x
|
74 | 1605 |
| 9 | Triceps Pushdown |
20kg
10x
25kg
5x
20kg
10x
|
25 | 525 |
| 10 | Reverse Bicep Curls |
15kg
12x
25kg
10x
25kg
6x
25kg
8x
25kg
8x
|
44 | 980 |
| Kokku | 577 | 14185 | ||
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