March 8, 2016
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Standing Bicep Curls |
10kg
12x
15kg
12x
20kg
12x
|
36 | 540 |
| 2 | Triitseps plokil |
10kg
12x
15kg
12x
20kg
12x
|
36 | 540 |
| 3 | Reverse Grip Triceps Pushdown |
10kg
12x
15kg
12x
20kg
10x
|
34 | 500 |
| 4 | Lamades surumine kitsa haardega |
20kg
20x
40kg
10x
60kg
8x
70kg
4x
72.5kg
6x
72.5kg
6x
|
54 | 2430 |
| 5 | Preacher Curl |
15kg
12x
25kg
10x
30kg
10x
30kg
10x
30kg
10x
|
52 | 1330 |
| 6 | Lying Triceps Press |
18kg
15x
23kg
11x
23kg
10x
23kg
10x
|
46 | 983 |
| 7 | EZ Bar Curls |
23kg
21x
23kg
21x
23kg
21x
|
63 | 1449 |
| 8 | Flexor Incline Curls |
12kg
12x
16kg
10x
16kg
10x
|
32 | 464 |
| 9 | Close Grip Smith Machine Bench Press |
19kg
15x
29kg
12x
29kg
12x
29kg
12x
29kg
12x
|
63 | 1677 |
| Kokku | 416 | 9913 | ||
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