March 1, 2016
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine positiivse kaldega |
60kg
5x
70kg
5x
70kg
5x
70kg
5x
70kg
5x
|
25 | 1700 |
| 2 | Pull-Ups |
15kg
5x
20kg
5x
20kg
5x
20kg
5x
20kg
5x
|
25 | 475 |
| 3 | Dumbbell Bench Press |
20kg
12x
20kg
12x
|
24 | 480 |
| 4 | Open butterfly dumbell rotation circles |
5kg
12x
5kg
12x
|
24 | 120 |
| 5 | Kangi tõmbed vastu kõhtu |
70kg
8x
70kg
8x
70kg
8x
|
24 | 1680 |
| 6 | Pulldown lever machine |
25kg
8x
25kg
8x
25kg
8x
|
24 | 600 |
| 7 | Push-Ups |
10kg
8x
10kg
8x
10kg
8x
|
24 | 240 |
| 8 | Chest Dips |
0kg
8x
0kg
8x
0kg
8x
|
24 | 0 |
| 9 | Õlale kangiga seistes |
25kg
10x
25kg
10x
25kg
10x
|
30 | 750 |
| 10 | Lying One Arm Rear Lateral Raise |
5kg
10x
5kg
10x
5kg
10x
|
30 | 150 |
| 11 | vertical barbell row |
25kg
10x
25kg
10x
25kg
10x
|
30 | 750 |
| 12 | Õla tagaosa masinal |
45kg
12x
45kg
12x
45kg
12x
|
36 | 1620 |
| 13 | Biitseps kangiga seistes |
35kg
8x
35kg
8x
|
16 | 560 |
| 14 | Prantsuse surumine |
30kg
8x
30kg
8x
|
16 | 480 |
| 15 | Lying Triceps Extension Across Face |
5kg
16x
5kg
16x
|
32 | 160 |
| 16 | Biitseps ühe käega hantliga kontsentreeritult |
12kg
8x
12kg
8x
|
16 | 192 |
| Kokku | 400 | 9957 | ||
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