March 6, 2016
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Smith Machine Squats |
70kg
6x
80kg
6x
80kg
6x
70kg
6x
70kg
6x
50kg
25x
|
55 | 3470 |
| 2 | Jala kõverdused masinal |
45kg
6x
50kg
6x
50kg
6x
55kg
6x
50kg
6x
35kg
25x
35kg
15x
|
70 | 2900 |
| 3 | Calves Press on Leg Machine |
170kg
20x
200kg
15x
200kg
15x
200kg
15x
|
65 | 12400 |
| 4 | Step Ups with Dumbbells |
18kg
15x
18kg
15x
18kg
15x
18kg
15x
|
60 | 1080 |
| 5 | Lamades surumine |
50kg
10x
60kg
8x
70kg
7x
80kg
5x
85kg
4x
90kg
2x
95kg
1x
95kg
1x
90kg
1x
80kg
5x
70kg
8x
50kg
10x
|
62 | 4130 |
| Kokku | 312 | 23980 | ||
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