September 8, 2017
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Seated Lateral Raises |
20kg
10x
12kg
10x
20kg
10x
12kg
10x
20kg
10x
12kg
10x
|
60 | 960 |
| 2 | Pystysoutu tangolla |
22kg
10x
22kg
10x
22kg
10x
22kg
10x
22kg
10x
22kg
10x
|
60 | 1320 |
| 3 | Dumbbell Lateral Raises |
20kg
10x
12kg
10x
20kg
10x
12kg
10x
20kg
10x
12kg
10x
|
60 | 960 |
| 4 | Shoulder Press Machine |
40kg
10x
40kg
10x
40kg
10x
|
30 | 1200 |
| 5 | Facepull |
20kg
10x
20kg
10x
20kg
10x
|
30 | 600 |
| 6 | Cable Front Raises |
10kg
10x
10kg
10x
10kg
10x
|
30 | 300 |
| 7 | Bent over rear lateral raises |
12kg
10x
12kg
10x
12kg
10x
|
30 | 360 |
| 8 | Dumbbell Front Raise |
12kg
10x
12kg
10x
12kg
10x
|
30 | 360 |
| 9 | Triceps Pushdown with Rope |
10kg
25x
10kg
25x
10kg
25x
10kg
25x
|
100 | 1000 |
| 10 | Standing Bicep Curls |
10kg
25x
10kg
25x
10kg
25x
10kg
25x
|
100 | 1000 |
| 11 | Lying Triceps Press |
18kg
10x
18kg
10x
18kg
10x
18kg
10x
18kg
10x
18kg
10x
|
60 | 1080 |
| 12 | Lamades surumine kitsa haardega |
18kg
10x
18kg
10x
18kg
10x
18kg
10x
18kg
10x
18kg
10x
|
60 | 1080 |
| 13 | EZ Bar Curls |
18kg
10x
18kg
10x
18kg
10x
18kg
10x
|
40 | 720 |
| 14 | Bicep Hammer Curl |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
40 | 800 |
| Kokku | 730 | 11740 | ||
Märkmed
Olat kaikki putkeen 1. pudotus 2. Leveä & kapea 3. Pudotus
SS 9+10 & 11+12 & 13+14
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