March 15, 2016
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Squats |
75kg
5x
75kg
5x
75kg
5x
75kg
5x
|
20 | 1500 |
| 2 | Walking Lunges |
20kg
5x
20kg
5x
20kg
5x
20kg
5x
|
20 | 400 |
| 3 | Jõutõmme |
70kg
5x
70kg
5x
70kg
5x
70kg
5x
|
20 | 1400 |
| 4 | Jala kõverdused masinal |
70kg
5x
70kg
5x
70kg
5x
70kg
5x
|
20 | 1400 |
| 5 | Hack Squats |
50kg
8x
50kg
8x
50kg
8x
|
24 | 1200 |
| 6 | walking pile squats |
20kg
8x
20kg
8x
20kg
8x
0kg
8x
|
32 | 480 |
| 7 | Hack machine Good Mornings |
50kg
8x
50kg
8x
50kg
8x
|
24 | 1200 |
| 8 | One leg bridge |
30kg
8x
30kg
8x
30kg
8x
|
24 | 720 |
| 9 | Standing Calf Raises |
25kg
8x
25kg
0x
25kg
0x
|
8 | 200 |
| 10 | Sääremasin |
50kg
0x
50kg
0x
50kg
0x
50kg
0x
|
0 | 0 |
| Kokku | 192 | 8500 | ||
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