April 8, 2017
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown |
40kg
15x
50kg
11x
55kg
12x
55kg
12x
|
50 | 2470 |
| 2 | Ploki tõmbed istudes vastu kõhtu |
40kg
12x
50kg
10x
50kg
10x
|
32 | 1480 |
| 3 | Dumbbell Shoulder Press |
40kg
15x
50kg
12x
60kg
12x
|
39 | 1920 |
| 4 | Lying Rear Lateral Raise |
10kg
12x
14kg
12x
12kg
12x
10kg
12x
|
48 | 552 |
| 5 | Dumbbell Lateral Raises |
16kg
12x
16kg
12x
16kg
12x
|
36 | 576 |
| 6 | Hammer Preacher Curl |
10kg
12x
12kg
12x
12kg
12x
|
36 | 408 |
| 7 | facepull |
15kg
12x
15kg
15x
18kg
10x
|
37 | 585 |
| 8 | Bicep Curls Machine |
20kg
12x
30kg
9x
30kg
8x
|
29 | 750 |
| 9 | Biitseps plokil |
25kg
10x
20kg
10x
15kg
10x
22kg
10x
20kg
10x
15kg
10x
|
60 | 1170 |
| 10 | Hyperextensions |
50kg
20x
50kg
20x
|
40 | 2000 |
| Kokku | 407 | 11911 | ||
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