December 20, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown |
55kg
12x
60kg
10x
60kg
10x
|
32 | 1860 |
| 2 | Seated Cable Rows |
40kg
10x
45kg
10x
45kg
10x
|
30 | 1300 |
| 3 | facepull |
34kg
10x
27kg
10x
27kg
10x
|
30 | 880 |
| 4 | Preacher Curl |
32kg
10x
37kg
10x
37kg
10x
|
30 | 1060 |
| 5 | Concentration Curls |
14kg
10x
14kg
10x
14kg
8x
|
28 | 392 |
| 6 | Hyperextensions |
5kg
20x
5kg
20x
0kg
20x
|
60 | 200 |
| 7 | T-Bar Row |
55kg
10x
65kg
10x
65kg
10x
|
30 | 1850 |
| 8 | frist curl |
20kg
20x
25kg
15x
25kg
15x
|
50 | 1150 |
| 9 | Upright Row |
20kg
15x
25kg
12x
25kg
12x
|
39 | 900 |
| 10 | Calf Raises with Bands |
84kg
15x
84kg
20x
84kg
20x
|
55 | 4620 |
| 11 | Biitseps plokil |
20kg
10x
20kg
10x
|
20 | 400 |
| 12 | One Arm Tricep Cable Extensions |
10kg
10x
10kg
10x
|
20 | 200 |
| Kokku | 424 | 14812 | ||
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