November 3, 2017
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine |
60kg
7x
70kg
12x
80kg
5x
70kg
12x
60kg
10x
|
46 | 3100 |
| 2 | Cable Crossover |
30kg
12x
30kg
12x
30kg
12x
|
36 | 1080 |
| 3 | Triceps Pushdown |
27kg
12x
30kg
12x
30kg
12x
|
36 | 1044 |
| 4 | One Arm Tricep Extensions |
12kg
24x
15kg
20x
15kg
20x
|
64 | 888 |
| 5 | Smith Machine Reverse Calf Raises |
127kg
20x
147kg
20x
167kg
15x
|
55 | 7985 |
| 6 | Kõhulihaste masin |
47kg
20x
50kg
20x
50kg
20x
|
60 | 2940 |
| 7 | Jala sirutused masinal |
55kg
12x
55kg
12x
55kg
12x
|
36 | 1980 |
| Kokku | 333 | 19017 | ||
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