September 9, 2017
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown |
55kg
12x
55kg
10x
50kg
12x
|
34 | 1810 |
| 2 | Straight Arm Pushdown |
22kg
15x
25kg
12x
25kg
1x
|
28 | 655 |
| 3 | Close Grip EZ Bar Curls |
32kg
12x
37kg
10x
32kg
12x
|
34 | 1138 |
| 4 | Dumbbell Lateral Raises |
18kg
12x
18kg
11x
16kg
12x
|
35 | 606 |
| 5 | Concentration Curls |
25kg
12x
30kg
10x
25kg
12x
|
34 | 900 |
| 6 | Õlale hantlitega surumine istudes |
30kg
15x
35kg
12x
40kg
10x
|
37 | 1270 |
| 7 | Hyperextensions |
55kg
20x
55kg
20x
|
40 | 2200 |
| 8 | Biitseps plokil |
22kg
10x
18kg
10x
15kg
10x
22kg
10x
18kg
10x
15kg
10x
|
60 | 1100 |
| Kokku | 302 | 9679 | ||
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