March 21, 2016
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Chin-Ups |
86kg
6x
86kg
6x
86kg
6x
|
18 | 1548 |
| 2 | Straight Arm Pullover |
25kg
8x
25kg
8x
25kg
8x
|
24 | 600 |
| 3 | Seated Cable Rows |
40kg
8x
40kg
8x
45kg
8x
|
24 | 1000 |
| 4 | Seljatõmbed |
70kg
10x
70kg
10x
70kg
10x
|
30 | 2100 |
| 5 | Dumbbell Shoulder Press |
35kg
6x
35kg
6x
35kg
6x
|
18 | 630 |
| 6 | Õlale plokil ühe käega |
7kg
10x
7kg
10x
7kg
10x
|
30 | 210 |
| 7 | Cable Upright Rows |
22kg
12x
22kg
12x
22kg
12x
|
36 | 792 |
| 8 | Calf Raises with Bands |
195kg
10x
195kg
10x
|
20 | 3900 |
| 9 | Shoulder Press Machine |
72kg
12x
72kg
12x
65kg
12x
|
36 | 2508 |
| Kokku | 236 | 13288 | ||
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