July 30, 2016
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown |
55kg
12x
60kg
10x
60kg
10x
|
32 | 1860 |
| 2 | EZ Bar Curls |
32kg
12x
38kg
10x
38kg
10x
|
32 | 1144 |
| 3 | Bicep Hammer Curl |
27kg
12x
27kg
10x
27kg
10x
|
32 | 864 |
| 4 | Hyperextensions |
10kg
20x
10kg
20x
10kg
20x
|
60 | 600 |
| 5 | Seated Cable Rows |
40kg
12x
45kg
10x
45kg
10x
|
32 | 1380 |
| 6 | Bent Over Rear Delt Row With Head On Bench |
18kg
10x
14kg
12x
14kg
10x
|
32 | 488 |
| 7 | Dumbbell Lateral Raises |
22kg
10x
18kg
10x
18kg
12x
|
32 | 616 |
| 8 | Biitseps plokil |
25kg
10x
20kg
10x
17kg
10x
25kg
10x
20kg
10x
17kg
10x
|
60 | 1240 |
| Kokku | 312 | 8192 | ||
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