November 26, 2016
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown |
55kg
10x
55kg
10x
55kg
10x
45kg
12x
|
42 | 2190 |
| 2 | Hantli tõmbed vastu kõhtu |
27kg
12x
27kg
10x
27kg
10x
|
32 | 864 |
| 3 | EZ Bar Curls |
27kg
12x
32kg
8x
27kg
10x
|
30 | 850 |
| 4 | Bicep Hammer Curl |
27kg
12x
27kg
10x
27kg
10x
|
32 | 864 |
| 5 | Õlale hantlitega surumine istudes |
27kg
12x
27kg
11x
27kg
10x
|
33 | 891 |
| 6 | Hyperextensions |
5kg
20x
5kg
20x
5kg
20x
|
60 | 300 |
| 7 | Bent Over Cable Lateral Raises |
14kg
30x
14kg
30x
12kg
30x
|
90 | 1200 |
| 8 | Cable Internal Rotation |
22kg
30x
22kg
30x
22kg
30x
|
90 | 1980 |
| 9 | Dumbbell Front Raises (Dumbbells) |
8kg
24x
8kg
24x
8kg
24x
|
72 | 576 |
| 10 | Biitseps plokil |
25kg
10x
20kg
10x
15kg
10x
25kg
10x
20kg
10x
15kg
10x
25kg
10x
20kg
10x
15kg
10x
|
90 | 1800 |
| Kokku | 571 | 11515 | ||
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