March 10, 2016
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine hantlitega kaldpingil |
30kg
6x
30kg
6x
30kg
6x
30kg
6x
|
24 | 720 |
| 2 | Open butterfly dumbell rotation circles |
5kg
12x
5kg
12x
5kg
12x
5kg
12x
|
48 | 240 |
| 3 | Kangi tõmbed vastu kõhtu |
70kg
6x
70kg
6x
70kg
6x
70kg
6x
|
24 | 1680 |
| 4 | seated machine row |
35kg
8x
35kg
8x
35kg
8x
|
24 | 840 |
| 5 | Dumbbell Bench Press |
24kg
8x
24kg
8x
24kg
8x
|
24 | 576 |
| 6 | V Bar Pulldown |
50kg
10x
50kg
10x
|
20 | 1000 |
| 7 | Hantlite lennutamine kaldpingil |
15kg
10x
15kg
10x
|
20 | 300 |
| 8 | BOSU Ball Push-Ups |
0kg
10x
0kg
10x
|
20 | 0 |
| 9 | reverse grip pull ups |
0kg
12x
0kg
12x
|
24 | 0 |
| 10 | Arnold Press |
15kg
10x
15kg
10x
|
20 | 300 |
| 11 | Shoulder Press Machine |
17kg
10x
17kg
10x
|
20 | 340 |
| 12 | Upright Row |
20kg
10x
20kg
10x
|
20 | 400 |
| 13 | Cross Body Hammer Curl |
20kg
6x
20kg
6x
|
12 | 240 |
| 14 | Alternate Incline Curl |
15kg
6x
15kg
6x
|
12 | 180 |
| 15 | One Arm Preacher Curl |
12kg
6x
12kg
6x
|
12 | 144 |
| 16 | Lying Triceps Extension |
10kg
10x
10kg
10x
|
20 | 200 |
| 17 | Lying Triceps Extension Across Face |
10kg
10x
10kg
10x
|
20 | 200 |
| 18 | Triitseps plokil |
60kg
10x
60kg
10x
|
20 | 1200 |
| Kokku | 384 | 8560 | ||
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