April 18, 2017
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Triceps Pushdown |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
50 | 1000 |
| 2 | Standing Bicep Curls |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
50 | 1000 |
| 3 | Close Grip Smith Machine Bench Press |
20kg
20x
40kg
10x
40kg
10x
40kg
10x
40kg
10x
|
60 | 2000 |
| 4 | Preacher Curl |
25kg
10x
25kg
10x
25kg
10x
25kg
10x
15kg
10x
|
50 | 1150 |
| 5 | Õlale surumine smithil |
20kg
20x
30kg
15x
40kg
10x
50kg
6x
50kg
6x
50kg
10x
50kg
10x
|
77 | 2850 |
| 6 | Flexor Incline Curls |
16kg
15x
16kg
15x
16kg
15x
16kg
15x
|
60 | 960 |
| 7 | Dumbbell Lateral Raises |
16kg
10x
16kg
10x
16kg
10x
16kg
10x
|
40 | 640 |
| 8 | Standing Bicep Curls |
10kg
10x
15kg
10x
15kg
10x
|
30 | 400 |
| 9 | Cable Front Raises |
10kg
10x
10kg
10x
10kg
10x
|
30 | 300 |
| 10 | Pystysoutu taljassa |
10kg
10x
10kg
10x
10kg
10x
|
30 | 300 |
| 11 | Standing Triceps Extension |
10kg
10x
10kg
10x
10kg
10x
|
30 | 300 |
| 12 | Triceps Pushdown with Rope |
10kg
10x
10kg
10x
|
20 | 200 |
| Kokku | 527 | 11100 | ||
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