September 29, 2017
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine |
20kg
20x
40kg
10x
60kg
8x
80kg
8x
90kg
6x
90kg
6x
90kg
6x
|
64 | 3540 |
| 2 | Lamades surumine hantlitega kaldpingil |
32kg
10x
40kg
10x
48kg
10x
52kg
8x
52kg
8x
52kg
8x
|
54 | 2448 |
| 3 | Bent Over Rear Delt Row |
20kg
20x
20kg
20x
20kg
20x
|
60 | 1200 |
| 4 | Dumbbell Flys |
24kg
12x
24kg
12x
24kg
12x
|
36 | 864 |
| 5 | Seated Lateral Raises |
16kg
10x
16kg
10x
16kg
10x
|
30 | 480 |
| 6 | Dumbbell Lateral Raises |
16kg
10x
16kg
10x
16kg
10x
|
30 | 480 |
| 7 | Toengkõverdus triitsepsile |
83kg
10x
83kg
10x
83kg
10x
|
30 | 2490 |
| 8 | Flex triceps |
10kg
50x
12.5kg
50x
12.5kg
50x
|
150 | 1750 |
| 9 | Shoulder Press Machine |
30kg
9x
20kg
14x
20kg
14x
20kg
17x
15kg
4x
15kg
6x
10kg
9x
20kg
9x
10kg
10x
10kg
13x
|
105 | 1820 |
| Kokku | 559 | 15072 | ||
Märkmed
2&3 SS
4,5$6 SS
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