August 30, 2017
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Triceps Pushdown with Rope |
10kg
20x
12.5kg
10x
15kg
10x
17.5kg
10x
20kg
10x
|
60 | 850 |
| 2 | Standing Bicep Curls |
10kg
20x
12.5kg
10x
15kg
10x
17.5kg
10x
20kg
10x
|
60 | 850 |
| 3 | Bicep Curls |
12kg
6x
16kg
6x
20kg
6x
24kg
6x
28kg
6x
32kg
3x
32kg
6x
28kg
6x
24kg
6x
20kg
6x
16kg
6x
12kg
6x
8kg
6x
|
75 | 1536 |
| 4 | Toengkõverdus triitsepsile |
89kg
10x
89kg
10x
89kg
10x
89kg
10x
|
40 | 3560 |
| 5 | Seated Overhead Triceps Extension |
12kg
10x
14kg
15x
16kg
15x
18kg
15x
|
55 | 840 |
| 6 | Biitseps kangiga seistes |
22kg
10x
22kg
10x
22kg
10x
|
30 | 660 |
| 7 | Bicep Hammer Curl |
20kg
10x
20kg
10x
20kg
10x
|
30 | 600 |
| 8 | Reverse Bicep Curls |
20kg
10x
20kg
10x
20kg
10x
|
30 | 600 |
| 9 | Flex triceps |
15kg
50x
15kg
50x
15kg
50x
15kg
55x
|
205 | 3075 |
| 10 | Flexor Incline Curls |
16kg
16x
16kg
8x
16kg
7x
12kg
9x
12kg
10x
|
50 | 724 |
| Kokku | 635 | 13295 | ||
Märkmed
1&2, 4&5 SS
6,7&8 Triplasetti
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