October 28, 2017
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine |
20kg
20x
40kg
12x
60kg
10x
80kg
8x
100kg
3x
100kg
5x
100kg
5x
80kg
8x
60kg
10x
|
81 | 4660 |
| 2 | Triceps Pushdown |
10kg
12x
20kg
10x
25kg
10x
25kg
10x
25kg
10x
|
52 | 1070 |
| 3 | Lamades surumine hantlitega kaldpingil |
28kg
12x
40kg
10x
44kg
7x
44kg
6x
44kg
5x
36kg
8x
|
48 | 1816 |
| 4 | Ojentajat vasta-pushd-kapee-ransk |
15kg
40x
15kg
40x
15kg
44x
|
124 | 1860 |
| 5 | Reverse Shoulder Press Machine |
10kg
10x
20kg
10x
30kg
10x
30kg
10x
30kg
7x
20kg
5x
10kg
5x
|
57 | 1260 |
| 6 | Cable Front Raises |
7.5kg
10x
7.5kg
10x
7.5kg
10x
7.5kg
10x
|
40 | 300 |
| 7 | Pystysoutu taljassa |
15kg
10x
17.5kg
10x
17.5kg
10x
17.5kg
10x
|
40 | 675 |
| 8 | Seated Lateral Raises |
20kg
11x
18kg
10x
16kg
10x
14kg
10x
12kg
12x
10kg
12x
8kg
15x
|
80 | 1084 |
| 9 | Dumbbell Lateral Raises |
20kg
10x
18kg
10x
16kg
10x
14kg
15x
12kg
20x
10kg
20x
8kg
20x
|
105 | 1350 |
| Kokku | 627 | 14075 | ||
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