April 1, 2018
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Õlale kangiga seistes |
45kg
9x
45kg
9x
47.5kg
6x
47.5kg
6x
|
30 | 1380 |
| 2 | Upright Row |
40kg
12x
42.5kg
10x
42.5kg
10x
42.5kg
9x
|
41 | 1712.5 |
| 3 | Õlale hantlitega surumine istudes |
25kg
9x
25kg
9x
25kg
8x
25kg
8x
|
34 | 850 |
| 4 | Facepull |
55kg
10x
55kg
10x
55kg
10x
|
30 | 1650 |
| 5 | Dumbbell Lateral Raises |
12.5kg
10x
12.5kg
10x
12.5kg
10x
|
30 | 375 |
| 6 | Biitseps kangiga seistes |
47.5kg
10x
47.5kg
9x
47.5kg
8x
47.5kg
7x
|
34 | 1615 |
| 7 | Incline Bicep Curls |
17.5kg
16x
17.5kg
16x
17.5kg
16x
17.5kg
14x
|
62 | 1085 |
| 8 | Hammer Curls with Rope |
8kg
10x
8kg
10x
8kg
10x
|
30 | 240 |
| Kokku | 291 | 8907.5 | ||
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