May 6, 2017
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown |
50kg
12x
55kg
12x
55kg
12x
|
36 | 1920 |
| 2 | Hantli tõmbed vastu kõhtu |
20kg
12x
22kg
12x
25kg
12x
25kg
10x
|
46 | 1054 |
| 3 | Arnold Press |
30kg
12x
35kg
12x
35kg
12x
|
36 | 1200 |
| 4 | Dumbbell Lateral Raises |
16kg
12x
16kg
12x
18kg
10x
|
34 | 564 |
| 5 | Dumbbell Front Raises (Dumbbells) |
40kg
12x
50kg
12x
60kg
12x
|
36 | 1800 |
| 6 | Biitseps kangiga seistes |
20kg
12x
30kg
12x
35kg
10x
35kg
9x
|
43 | 1265 |
| 7 | Hammer Preacher Curl |
12kg
10x
12kg
10x
10kg
12x
|
32 | 360 |
| 8 | Biitseps masinal |
22kg
10x
20kg
8x
15kg
10x
20kg
10x
15kg
10x
10kg
12x
|
60 | 1000 |
| 9 | Trapets masinal |
50kg
20x
50kg
20x
|
40 | 2000 |
| Kokku | 363 | 11163 | ||
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