March 30, 2016
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine hantlitega kaldpingil |
35kg
6x
42kg
6x
42kg
6x
|
18 | 714 |
| 2 | Decline Bench Press |
60kg
6x
60kg
6x
60kg
6x
|
18 | 1080 |
| 3 | Dumbbell Bench Press |
48kg
6x
48kg
6x
48kg
6x
|
18 | 864 |
| 4 | EZ Bar Curls |
32kg
6x
32kg
6x
32kg
6x
|
18 | 576 |
| 5 | Dumbbell Shrugs |
27kg
6x
27kg
6x
27kg
6x
|
18 | 486 |
| 6 | Toengkõverdus triitsepsile |
88kg
6x
88kg
6x
88kg
6x
|
18 | 1584 |
| 7 | Lying Close-Grip Triceps Extension Behind the Head |
32kg
6x
32kg
6x
32kg
6x
|
18 | 576 |
| 8 | Standing Overhead Triceps Extension |
15kg
6x
17kg
6x
17kg
6x
|
18 | 294 |
| 9 | Biitseps plokil |
22kg
6x
25kg
6x
27kg
6x
|
18 | 444 |
| 10 | Triitseps plokil |
27kg
6x
30kg
6x
|
12 | 342 |
| 11 | Lamades surumine |
50kg
10x
60kg
8x
70kg
6x
80kg
5x
85kg
2x
80kg
4x
70kg
5x
60kg
6x
50kg
8x
|
54 | 3400 |
| Kokku | 228 | 10360 | ||
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