April 19, 2018
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Õlale kangiga seistes |
45kg
9x
45kg
8x
47.5kg
6x
47.5kg
6x
|
29 | 1335 |
| 2 | Upright Row |
40kg
10x
40kg
11x
40kg
10x
40kg
10x
|
41 | 1640 |
| 3 | Õlale hantlitega surumine istudes |
25kg
10x
27.5kg
7x
27.5kg
6x
|
23 | 607.5 |
| 4 | Dumbbell Lateral Raises |
12.5kg
12x
12.5kg
14x
12.5kg
12x
12.5kg
12x
|
50 | 625 |
| 5 | Õla tagaosa masinal |
57kg
12x
57kg
12x
57kg
10x
|
34 | 1938 |
| 6 | Biitseps kangiga seistes |
47.5kg
9x
47.5kg
9x
47.5kg
8x
47.5kg
9x
|
35 | 1662.5 |
| 7 | Alternate Incline Curl |
17.5kg
18x
17.5kg
16x
17.5kg
15x
17.5kg
14x
|
63 | 1102.5 |
| 8 | Hammer Curls with Rope |
8kg
10x
8kg
10x
9kg
10x
|
30 | 250 |
| Kokku | 305 | 9160.5 | ||
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