May 16, 2016
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine kitsa haardega |
20kg
20x
40kg
10x
60kg
8x
80kg
3x
85kg
6x
85kg
6x
|
53 | 2540 |
| 2 | Lying Triceps Press |
18kg
12x
23kg
12x
23kg
12x
23kg
12x
|
48 | 1044 |
| 3 | Toengkõverdus triitsepsile |
87kg
10x
87kg
10x
87kg
10x
|
30 | 2610 |
| 4 | Triceps Pushdown |
15kg
15x
20kg
15x
20kg
15x
20kg
15x
20kg
15x
20kg
15x
20kg
15x
|
105 | 2025 |
| 5 | Shoulder Press Machine |
19kg
12x
29kg
12x
29kg
10x
29kg
10x
|
44 | 1156 |
| 6 | Seated Lateral Raises |
12kg
12x
12kg
12x
12kg
12x
12kg
12x
|
48 | 576 |
| 7 | Front Raises With Weight |
10kg
15x
10kg
15x
10kg
15x
10kg
15x
|
60 | 600 |
| 8 | Õlale kangiga istudes |
8kg
15x
18kg
15x
18kg
15x
18kg
15x
|
60 | 930 |
| 9 | HeinosTommin Takaolkanykäsy |
24kg
15x
24kg
15x
24kg
15x
24kg
15x
|
60 | 1440 |
| 10 | Seated rear lateral raises |
16kg
10x
16kg
10x
16kg
10x
16kg
10x
|
40 | 640 |
| Kokku | 548 | 13561 | ||
Märkmed
2&3 SS , 5&6 SS , 7,8,9&10 GIANT
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