April 22, 2017
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown |
40kg
15x
50kg
15x
55kg
15x
|
45 | 2175 |
| 2 | Ploki tõmbed istudes vastu kõhtu |
40kg
12x
50kg
12x
50kg
10x
|
34 | 1580 |
| 3 | Dumbbell Raise |
20kg
12x
22kg
12x
22kg
12x
|
36 | 768 |
| 4 | Dumbbell Lateral Raises |
16kg
12x
16kg
10x
16kg
10x
|
32 | 512 |
| 5 | Close Grip EZ Bar Curls |
27kg
12x
27kg
12x
27kg
12x
|
36 | 972 |
| 6 | Hammer Preacher Curl |
12kg
10x
12kg
12x
12kg
10x
|
32 | 384 |
| 7 | Arnold Press |
40kg
12x
60kg
12x
60kg
12x
|
36 | 1920 |
| 8 | Bicep Curls Machine |
25kg
10x
20kg
9x
15kg
9x
15kg
6x
10kg
7x
|
41 | 725 |
| 9 | Hyperextensions |
50kg
20x
50kg
20x
|
40 | 2000 |
| Kokku | 332 | 11036 | ||
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