June 13, 2016
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine |
80kg
6x
80kg
6x
80kg
6x
|
18 | 1440 |
| 2 | Chin-Ups |
12.5kg
6x
12.5kg
6x
12.5kg
6x
|
18 | 225 |
| 3 | Lamades surumine hantlitega kaldpingil |
27.5kg
8x
27.5kg
8x
|
16 | 440 |
| 4 | seated machine row |
40kg
8x
40kg
8x
|
16 | 640 |
| 5 | Õlale hantlitega surumine istudes |
24kg
8x
24kg
8x
24kg
8x
|
24 | 576 |
| 6 | scott press |
8kg
10x
8kg
10x
|
20 | 160 |
| 7 | California press |
25kg
6x
25kg
6x
|
12 | 300 |
| 8 | Close Grip EZ Bar Curls |
25kg
6x
25kg
6x
|
12 | 300 |
| 9 | Triceps Pushdown with Rope |
40kg
10x
40kg
10x
|
20 | 800 |
| 10 | Biitseps plokil |
40kg
10x
40kg
10x
|
20 | 800 |
| Kokku | 176 | 5681 | ||
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