October 1, 2017
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Pure Strength Pull Down |
80kg
10x
100kg
10x
100kg
10x
100kg
10x
|
40 | 3800 |
| 2 | Ylätalja V-kahvalla |
40kg
10x
50kg
10x
50kg
10x
50kg
10x
|
40 | 1900 |
| 3 | One Hand Row |
60kg
20x
80kg
20x
80kg
20x
80kg
20x
|
80 | 6000 |
| 4 | Alatalja lapiokahvalla |
60kg
20x
60kg
20x
60kg
20x
|
60 | 3600 |
| 5 | Polviltaveto Smith |
60kg
10x
100kg
10x
120kg
10x
120kg
10x
120kg
10x
|
50 | 5200 |
| 6 | Smith Machine Shrugs |
100kg
15x
100kg
20x
100kg
20x
80kg
20x
|
75 | 7100 |
| 7 | Preacher Curl |
25kg
10x
25kg
10x
25kg
10x
|
30 | 750 |
| 8 | Bicep Curls |
16kg
10x
16kg
10x
16kg
10x
|
30 | 480 |
| 9 | Reverse Bicep Curls |
20kg
10x
20kg
10x
20kg
10x
|
30 | 600 |
| 10 | Hammer Curls with Rope |
10kg
12x
10kg
15x
10kg
15x
|
42 | 420 |
| Kokku | 477 | 29850 | ||
Märkmed
1&2 SS
7.8&9 SS
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