April 26, 2016
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Squats |
80kg
6x
80kg
6x
80kg
6x
60kg
6x
|
24 | 1800 |
| 2 | Seljatõmbed |
65kg
6x
65kg
6x
65kg
6x
65kg
6x
|
24 | 1560 |
| 3 | Walking Lunges |
36kg
8x
36kg
8x
36kg
8x
|
24 | 864 |
| 4 | Jala kõverdused masinal |
60kg
8x
65kg
8x
65kg
8x
|
24 | 1520 |
| 5 | Hack Squat Machine |
50kg
15x
50kg
15x
50kg
15x
|
45 | 2250 |
| 6 | Hack machine Good Mornings |
50kg
15x
50kg
15x
50kg
15x
|
45 | 2250 |
| 7 | Leg Press Machine |
100kg
25x
100kg
25x
|
50 | 5000 |
| 8 | Calves Press on Leg Machine |
100kg
20x
100kg
20x
100kg
20x
|
60 | 6000 |
| 9 | Sääremasin |
25kg
25x
25kg
25x
25kg
25x
|
75 | 1875 |
| 10 | Smith Machine Reverse Calf Raises |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| Kokku | 431 | 23119 | ||
Märkmed
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