November 18, 2016
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Seated Cable Rows |
40kg
12x
40kg
10x
40kg
10x
|
32 | 1280 |
| 2 | Jõutõmme |
70kg
10x
70kg
10x
70kg
10x
50kg
10x
|
40 | 2600 |
| 3 | Close Grip EZ Bar Curls |
32kg
10x
37kg
8x
37kg
8x
|
26 | 912 |
| 4 | Concentration Curls |
11kg
20x
12kg
20x
11kg
20x
|
60 | 680 |
| 5 | Dumbbell Lateral Raises |
23kg
10x
23kg
10x
18kg
10x
|
30 | 640 |
| 6 | Bent Over Cable Lateral Raises |
14kg
30x
14kg
30x
14kg
30x
|
90 | 1260 |
| 7 | Cable Internal Rotation |
22kg
30x
22kg
30x
22kg
30x
|
90 | 1980 |
| 8 | Arnold Press |
27kg
12x
27kg
12x
27kg
12x
|
36 | 972 |
| 9 | Biitseps plokil |
25kg
10x
20kg
10x
17kg
10x
25kg
10x
20kg
10x
15kg
10x
|
60 | 1220 |
| Kokku | 464 | 11544 | ||
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