February 1, 2018
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine positiivse kaldega |
185lb
9x
195lb
6x
205lb
6x
215lb
5x
215lb
5x
|
31 | 6215 |
| 2 | Õlale hantlitega surumine istudes |
60lb
6x
70lb
6x
70lb
5x
|
17 | 1130 |
| 3 | Lamades surumine |
245lb
5x
275lb
5x
280lb
5x
275lb
5x
|
20 | 5375 |
| 4 | T-Bar Row |
115lb
10x
150lb
8x
150lb
8x
150lb
8x
|
34 | 4750 |
| 5 | Biitseps kangiga seistes |
65lb
10x
75lb
10x
85lb
8x
85lb
8x
|
36 | 2760 |
| 6 | Incline Bicep Curls |
30lb
8x
30lb
8x
30lb
8x
25lb
8x
|
32 | 920 |
| 7 | Barbell Tricep Extension |
135lb
8x
145lb
8x
145lb
8x
145lb
10x
|
34 | 4850 |
| 8 | Triitseps plokil |
40lb
15x
60lb
15x
60lb
15x
60lb
15x
|
60 | 3300 |
| Kokku | 264 | 29300 | ||
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