March 18, 2017
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Standing Bicep Curls |
15kg
10x
15kg
10x
15kg
10x
|
30 | 450 |
| 2 | Triceps Pushdown |
15kg
10x
15kg
10x
15kg
10x
|
30 | 450 |
| 3 | EZ Bar Curls |
28kg
10x
28kg
10x
28kg
10x
|
30 | 840 |
| 4 | Bicep Curls |
24kg
10x
24kg
10x
24kg
10x
|
30 | 720 |
| 5 | Triceps Pushdown |
20kg
12x
20kg
12x
20kg
12x
50kg
12x
|
48 | 1320 |
| 6 | Reverse Grip Triceps Pushdown |
20kg
12x
20kg
12x
20kg
2x
20kg
12x
|
38 | 760 |
| 7 | Preacher Curl |
25kg
15x
25kg
10x
25kg
10x
|
35 | 875 |
| 8 | Hammertanko |
18kg
10x
18kg
10x
18kg
10x
|
30 | 540 |
| 9 | One arm cabel curl |
10kg
20x
10kg
20x
10kg
20x
|
60 | 600 |
| 10 | Triitseps plokil ühe käega |
7.5kg
20x
7.5kg
20x
7.5kg
20x
|
60 | 450 |
| 11 | forkut |
20kg
20x
20kg
15x
20kg
8x
20kg
8x
|
51 | 1020 |
| 12 | Reverse Bicep Curls |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
40 | 800 |
| 13 | Forkut Taljassa |
25kg
6x
25kg
6x
25kg
6x
25kg
6x
|
24 | 600 |
| Kokku | 506 | 9425 | ||
Märkmed
1&2 lämmittely
3&4, 5&6, 7&8, 9&10 ja 11+12+13 SS
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