March 25, 2017
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Ploki tõmbed istudes vastu kõhtu |
40kg
12x
40kg
12x
40kg
12x
|
36 | 1440 |
| 2 | Wide Grip Lat Pulldown |
50kg
10x
50kg
10x
50kg
10x
|
30 | 1500 |
| 3 | Bicep Curls Machine |
25kg
12x
25kg
12x
25kg
12x
|
36 | 900 |
| 4 | Shoulder Press Machine |
40kg
12x
50kg
12x
50kg
10x
|
34 | 1580 |
| 5 | Hammer Preacher Curl |
25kg
12x
30kg
10x
30kg
10x
|
32 | 900 |
| 6 | Close Grip EZ Bar Curls |
27kg
12x
27kg
12x
27kg
12x
|
36 | 972 |
| 7 | Õlale plokil kahe käega tõsted ette |
20kg
12x
20kg
12x
20kg
12x
|
36 | 720 |
| 8 | Biitseps plokil |
25kg
10x
20kg
10x
15kg
10x
|
30 | 600 |
| 9 | Hyperextensions |
45kg
20x
50kg
20x
50kg
20x
|
60 | 2900 |
| Kokku | 330 | 11512 | ||
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