March 14, 2016
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine |
70kg
5x
70kg
5x
70kg
5x
70kg
5x
|
20 | 1400 |
| 2 | Incline Flys |
17.5kg
5x
17.5kg
5x
17.5kg
5x
17.5kg
5x
|
20 | 350 |
| 3 | Chin-Ups |
17.5kg
5x
17.5kg
5x
17.5kg
5x
17.5kg
5x
|
20 | 350 |
| 4 | Kangi tõmbed vastu kõhtu |
70kg
5x
70kg
5x
70kg
5x
70kg
5x
|
20 | 1400 |
| 5 | Lamades surumine hantlitega kaldpingil |
25kg
8x
25kg
8x
25kg
8x
|
24 | 600 |
| 6 | Chest Dips |
0kg
8x
0kg
8x
0kg
8x
|
24 | 0 |
| 7 | T-Bar Row |
30kg
8x
30kg
8x
30kg
8x
|
24 | 720 |
| 8 | Ploki tõmbed ülalt kitsa haardega |
55kg
8x
55kg
8x
55kg
8x
|
24 | 1320 |
| 9 | Shoulder Press |
25kg
8x
25kg
8x
25kg
8x
|
24 | 600 |
| 10 | Arnold Press |
15kg
8x
15kg
8x
15kg
8x
|
24 | 360 |
| 11 | Dumbbell Lateral Raises |
12kg
8x
12kg
8x
12kg
8x
|
24 | 288 |
| 12 | Õla tagaosa hantlitega |
15kg
8x
15kg
8x
15kg
8x
|
24 | 360 |
| 13 | Alternate Incline Curl |
15kg
5x
15kg
5x
15kg
5x
|
15 | 225 |
| 14 | Prantsuse surumine |
30kg
5x
30kg
5x
30kg
5x
|
15 | 450 |
| 15 | Triceps Pushdown with Rope |
35kg
6x
35kg
6x
35kg
6x
|
18 | 630 |
| 16 | Close Grip EZ Bar Curls |
30kg
6x
30kg
6x
30kg
6x
|
18 | 540 |
| 17 | Cable Triceps Kickback |
15kg
7x
15kg
7x
15kg
7x
|
21 | 315 |
| 18 | One arm up Hammer Curls with Rope |
20kg
7x
20kg
7x
20kg
7x
|
21 | 420 |
| Kokku | 380 | 10328 | ||
Märkmed
Chest and Back is SS.
A1-A2, B1-B2, C1-C2, D1-D2
Shoulder QUadruple superset
E1-E2-E3-E4
Arms F1-F2, G1-G2, H1-H2
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