January 10, 2016
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Spoto Press |
57.5kg
4x
57.5kg
4x
57.5kg
4x
57.5kg
4x
57.5kg
5x
57.5kg
4x
|
25 | 1437.5 |
| 2 | Paused Barbell Row |
57.5kg
4x
57.5kg
4x
57.5kg
4x
57.5kg
4x
57.5kg
4x
57.5kg
4x
|
24 | 1380 |
| 3 | Õlale kangiga seistes |
32.5kg
7x
32.5kg
10x
32.5kg
10x
|
27 | 877.5 |
| 4 | Pull-Ups |
3.7kg
10x
3.7kg
8x
3.7kg
7x
|
25 | 92.5 |
| 5 | Dumbbell Front Raises (Dumbbells) |
14kg
10x
14kg
10x
14kg
10x
|
30 | 420 |
| 6 | Dumbbell Shoulder Press |
28kg
10x
28kg
10x
28kg
10x
|
30 | 840 |
| 7 | Romanian Deadlift |
65kg
8x
65kg
8x
65kg
7x
|
23 | 1495 |
| 8 | Hantlite lennutamine kaldpingil |
16kg
12x
20kg
12x
20kg
12x
|
36 | 672 |
| Kokku | 220 | 7214.5 | ||
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