December 8, 2017
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine |
305lb
5x
315lb
5x
330lb
4x
305lb
5x
275lb
3x
|
22 | 6770 |
| 2 | Ploki tõmbed ülalt |
140lb
10x
160lb
8x
180lb
8x
200lb
5x
|
31 | 5120 |
| 3 | Standing Behind the Neck Overhead Press |
145lb
5x
145lb
5x
145lb
5x
|
15 | 2175 |
| 4 | Cable Machine Preacher Curl |
55lb
12x
55lb
12x
55lb
12x
|
36 | 1980 |
| 5 | Bent Forward Cable Tricep Extensions |
57.5lb
15x
67.5lb
12x
67.5lb
12x
|
39 | 2482.5 |
| 6 | Biitseps plokil |
47.5lb
12x
47.5lb
12x
47.5lb
12x
|
36 | 1710 |
| Kokku | 179 | 20237.5 | ||
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