April 1, 2017
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown |
45kg
12x
50kg
12x
50kg
12x
|
36 | 1740 |
| 2 | Seated Cable Rows |
40kg
12x
45kg
12x
45kg
12x
50kg
10x
|
46 | 2060 |
| 3 | Ploki tõmbed istudes vastu kõhtu |
40kg
10x
40kg
10x
40kg
10x
|
30 | 1200 |
| 4 | Bicep Curls Machine |
20kg
12x
25kg
12x
25kg
12x
|
36 | 840 |
| 5 | Shoulder Press Machine |
40kg
12x
50kg
12x
60kg
12x
50kg
12x
|
48 | 2400 |
| 6 | Close Grip EZ Bar Curls |
27kg
12x
32kg
12x
37kg
8x
|
32 | 1004 |
| 7 | Leg Raises |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 8 | Dumbbell Lateral Raises |
20kg
10x
20kg
10x
20kg
10x
|
30 | 600 |
| 9 | Hammer Preacher Curl |
25kg
10x
25kg
10x
25kg
10x
|
30 | 750 |
| 10 | Kõhulihaste masin |
47kg
20x
47kg
20x
47kg
20x
|
60 | 2820 |
| 11 | Hyperextensions |
50kg
20x
50kg
20x
50kg
20x
|
60 | 3000 |
| Kokku | 468 | 16414 | ||
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