March 31, 2016
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine kitsa haardega |
20kg
20x
40kg
10x
60kg
8x
70kg
6x
75kg
6x
75kg
6x
|
56 | 2600 |
| 2 | Lying Triceps Press |
18kg
12x
18kg
12x
18kg
12x
18kg
12x
|
48 | 864 |
| 3 | Toengkõverdus triitsepsile |
87kg
10x
87kg
10x
87kg
10x
87kg
10x
|
40 | 3480 |
| 4 | Seated Triceps Press |
20kg
15x
28kg
15x
32kg
15x
36kg
15x
|
60 | 1740 |
| 5 | Shoulder Press Machine |
20kg
12x
40kg
10x
50kg
6x
50kg
6x
50kg
6x
40kg
6x
20kg
15x
|
61 | 2080 |
| 6 | Dumbbell Lateral Raises |
16kg
10x
16kg
10x
16kg
10x
12kg
10x
|
40 | 600 |
| 7 | Dumbbell Raise |
16kg
10x
16kg
10x
16kg
10x
12kg
10x
|
40 | 600 |
| 8 | Dumbbell Front Raises (Dumbbells) |
16kg
10x
16kg
10x
16kg
10x
12kg
10x
|
40 | 600 |
| 9 | Bent Over Rear Delt Row |
16kg
10x
16kg
10x
16kg
10x
12kg
10x
|
40 | 600 |
| 10 | Dumbbell Lateral Raises |
12kg
12x
10kg
15x
8kg
12x
6kg
15x
10kg
15x
8kg
15x
6kg
25x
|
109 | 900 |
| Kokku | 534 | 14064 | ||
Märkmed
SS ranskis &dippi
6,7,8&9 gigantti
viparit 2 pudotussarjaa 6-5-4-3kg & 5-4-3kg
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