April 25, 2016
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Dumbbell Bench Press |
40kg
10x
40kg
10x
40kg
10x
40kg
10x
|
40 | 1600 |
| 2 | Leverage Iso Row |
65kg
10x
65kg
10x
65kg
10x
65kg
10x
|
40 | 2600 |
| 3 | Incline Bench Press |
42.5kg
9x
42.5kg
9x
42.5kg
9x
42.5kg
9x
|
36 | 1530 |
| 4 | Õla tagaosa hantlitega |
14kg
8x
14kg
8x
14kg
8x
|
24 | 336 |
| 5 | Õlale kangiga seistes |
32.5kg
10x
32.5kg
11x
32.5kg
10x
|
31 | 1007.5 |
| 6 | Dumbbell Front Raises (Dumbbells) |
16kg
10x
16kg
10x
16kg
10x
|
30 | 480 |
| 7 | Straight Arm Pushdown |
20kg
12x
20kg
12x
20kg
12x
20kg
12x
|
48 | 960 |
| 8 | Dumbbell Lateral Raises |
14kg
8x
14kg
8x
14kg
8x
|
24 | 336 |
| Kokku | 273 | 8849.5 | ||
Märkmed
First workout with pull-ups substituted for straight arm pushdown to help with left elbow pain. The reverse flys take the place of the face pulls, although I'm not sure if I'll keep them. Workout went well despite a bad night's sleep and having to mess with the order (machines and incline bench constantly taken at bad moments).
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