January 29, 2018
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine |
300lb
5x
315lb
3x
325lb
5x
340lb
2x
300lb
2x
275lb
3x
|
20 | 6175 |
| 2 | Ploki tõmbed ülalt |
140lb
10x
160lb
8x
180lb
6x
200lb
5x
|
29 | 4760 |
| 3 | Bicep Hammer Curl |
35lb
8x
35lb
8x
35lb
8x
35lb
8x
|
32 | 1120 |
| 4 | Seated Behind the Neck Press |
135lb
5x
155lb
6x
175lb
5x
185lb
5x
175lb
5x
|
26 | 4280 |
| 5 | EZ Bar Curls |
90lb
7x
90lb
7x
90lb
5x
80lb
8x
80lb
5x
|
32 | 2750 |
| 6 | Cable Machine Preacher Curl |
70lb
8x
70lb
8x
70lb
8x
70lb
6x
55lb
8x
|
38 | 2540 |
| 7 | Dumbbell Tricep Extensions |
40lb
12x
40lb
12x
40lb
12x
|
36 | 1440 |
| 8 | Triitseps plokil |
57.5lb
15x
57.5lb
15x
57.5lb
15x
|
45 | 2587.5 |
| Kokku | 258 | 25652.5 | ||
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