July 24, 2017
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Incline Bench Press |
40kg
10x
50kg
12x
50kg
12x
50kg
10x
|
44 | 2100 |
| 2 | Lamades surumine |
65kg
5x
65kg
5x
65kg
5x
65kg
5x
65kg
5x
|
25 | 1625 |
| 3 | Õlale hantlitega surumine istudes |
40kg
12x
60kg
12x
70kg
10x
70kg
10x
|
44 | 2600 |
| 4 | Seated Cable Rows |
55kg
12x
55kg
12x
50kg
12x
|
36 | 1920 |
| 5 | Concentration Curls |
12kg
10x
15kg
11x
15kg
10x
|
31 | 435 |
| 6 | Cross Body Hammer Curl |
10kg
20x
10kg
20x
10kg
24x
|
64 | 640 |
| 7 | Triceps Pushdown |
27kg
15x
32kg
12x
30kg
12x
|
39 | 1149 |
| 8 | Lamades surumine kitsa haardega |
50kg
12x
60kg
10x
60kg
10x
|
32 | 1800 |
| 9 | Liblikmasin |
45kg
12x
50kg
10x
50kg
10x
|
32 | 1540 |
| Kokku | 347 | 13809 | ||
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