April 14, 2016
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Biitseps kangiga seistes |
40kg
8x
40kg
8x
40kg
8x
|
24 | 960 |
| 2 | Lamades surumine kitsa haardega |
40kg
10x
45kg
10x
50kg
10x
|
30 | 1350 |
| 3 | Incline Bicep Curls |
17.5kg
8x
17.5kg
8x
17.5kg
8x
|
24 | 420 |
| 4 | Reverse Triceps Bench Press |
50kg
8x
50kg
8x
50kg
8x
|
24 | 1200 |
| 5 | decline hammer curl |
17.5kg
8x
17.5kg
8x
17.5kg
8x
|
24 | 420 |
| 6 | Prantsuse surumine |
35kg
8x
35kg
8x
35kg
8x
|
24 | 840 |
| 7 | Arnold Press |
17.5kg
8x
17.5kg
8x
17.5kg
8x
|
24 | 420 |
| 8 | Õla tagaosa masinal |
45kg
8x
45kg
8x
45kg
8x
|
24 | 1080 |
| 9 | scott press |
12.5kg
8x
12.5kg
8x
12.5kg
8x
|
24 | 300 |
| 10 | Õlale kangiga seistes |
40kg
8x
40kg
8x
40kg
8x
|
24 | 960 |
| 11 | Preacher Curl Machine |
30kg
8x
30kg
8x
|
16 | 480 |
| 12 | Triceps Pushdown with Rope |
45kg
8x
45kg
8x
|
16 | 720 |
| Kokku | 278 | 9150 | ||
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