March 10, 2016
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Squats |
70kg
6x
70kg
6x
70kg
6x
70kg
6x
|
24 | 1680 |
| 2 | Seljatõmbed |
60kg
6x
60kg
6x
60kg
6x
60kg
6x
|
24 | 1440 |
| 3 | Walking Lunges |
20kg
8x
20kg
8x
20kg
8x
|
24 | 480 |
| 4 | Jala kõverdused masinal |
40kg
20x
40kg
20x
40kg
20x
|
60 | 2400 |
| 5 | One leg press machine |
50kg
20x
50kg
20x
|
40 | 2000 |
| 6 | Leg Press Machine |
50kg
20x
50kg
20x
|
40 | 2000 |
| 7 | Hack machine Good Mornings |
50kg
12x
50kg
12x
|
24 | 1200 |
| 8 | Machine lunges |
50kg
8x
50kg
8x
|
16 | 800 |
| 9 | Sääremasin |
25kg
8x
25kg
8x
|
16 | 400 |
| 10 | Standing Calf Raises |
25kg
12x
25kg
12x
|
24 | 600 |
| 11 | Calves Press on Leg Machine |
50kg
15x
50kg
15x
|
30 | 1500 |
| Kokku | 322 | 14500 | ||
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