July 27, 2017
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Shoulder Press Machine |
20kg
15x
40kg
10x
50kg
6x
60kg
6x
70kg
6x
75kg
6x
75kg
6x
75kg
6x
60kg
6x
60kg
6x
30kg
9x
30kg
8x
30kg
10x
|
100 | 4660 |
| 2 | Incline barbell front raises |
12kg
10x
12kg
15x
12kg
15x
12kg
15x
12kg
15x
12kg
15x
|
85 | 1020 |
| 3 | Barbell raise |
12kg
10x
12kg
15x
12kg
15x
12kg
15x
12kg
15x
12kg
15x
|
85 | 1020 |
| 4 | Shoulder Press |
12kg
10x
12kg
15x
12kg
15x
12kg
15x
12kg
15x
12kg
15x
|
85 | 1020 |
| 5 | Dumbbell Lateral Raises |
10kg
15x
10kg
6x
12kg
6x
14kg
6x
16kg
6x
18kg
6x
20kg
6x
20kg
6x
18kg
6x
16kg
6x
14kg
6x
12kg
6x
10kg
6x
8kg
6x
6kg
10x
|
103 | 1338 |
| 6 | Dumbbell Lateral Raises 4x5 15sec |
12kg
20x
12kg
20x
12kg
20x
12kg
20x
12kg
20x
12kg
20x
12kg
22x
|
142 | 1704 |
| Kokku | 600 | 10762 | ||
Märkmed
1. Neg 60kg pos 30kg vika pumpaten
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