January 10, 2018
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine |
275lb
5x
305lb
5x
315lb
5x
325lb
5x
345lb
2x
345lb
2x
|
24 | 7480 |
| 2 | Kangi tõmbed vastu kõhtu |
185lb
5x
225lb
5x
250lb
5x
270lb
5x
|
20 | 4650 |
| 3 | Kükk |
225lb
5x
275lb
5x
295lb
5x
|
15 | 3975 |
| 4 | Standing Behind the Neck Overhead Press |
155lb
5x
165lb
5x
175lb
5x
|
15 | 2475 |
| 5 | EZ Bar Curls |
65lb
10x
75lb
10x
85lb
10x
85lb
8x
|
38 | 2930 |
| 6 | Barbell Tricep Extension |
135lb
8x
135lb
8x
135lb
8x
|
24 | 3240 |
| 7 | Triitseps plokil |
65lb
15x
65lb
15x
65lb
15x
|
45 | 2925 |
| 8 | Seated Dumbbell Curl |
35lb
8x
35lb
8x
|
16 | 560 |
| 9 | Cable Machine Preacher Curl |
80lb
10x
80lb
10x
45lb
12x
|
32 | 2140 |
| Kokku | 229 | 30375 | ||
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