June 6, 2018
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Jõutõmme |
60kg
6x
60kg
6x
60kg
6x
60kg
6x
60kg
6x
|
30 | 1800 |
| 2 | Kangi tõmbed vastu kõhtu |
60kg
6x
60kg
6x
60kg
6x
60kg
6x
60kg
6x
|
30 | 1800 |
| 3 | Lamades surumine |
60kg
6x
60kg
6x
60kg
6x
60kg
6x
60kg
6x
|
30 | 1800 |
| 4 | Kõverdatud põlvedega puusa tõstmine | 0 | 0 | |
| 5 | bench glute bridge |
22kg
6x
22kg
6x
22kg
6x
22kg
6x
22kg
6x
|
30 | 660 |
| 6 | Bicep Hammer Curl |
22kg
6x
22kg
6x
22kg
6x
|
18 | 396 |
| 7 | Plokil sirgete kätega pea kohal |
45kg
6x
45kg
6x
45kg
6x
|
18 | 810 |
| 8 | Arnold Press |
15kg
6x
15kg
6x
15kg
6x
|
18 | 270 |
| 9 | Standing Calf Raises |
25kg
6x
25kg
6x
25kg
6x
|
18 | 450 |
| 10 | Tibial raise |
15kg
6x
15kg
6x
15kg
6x
|
18 | 270 |
| Kokku | 210 | 8256 | ||
Märkmed
Day 2
+ ABS
Routine:
Day 1:
4x8
A1- Squats
A2- BB incline press
A3- Db Romanian deadlift
A4- MEdium parallel Chin ups
3x8
B1- Bb shoulder press
B2- Db incline curls
B3- dips
3x16
C1-Seated calf raise
ABS
Day 2:
5x6
A1- Deadlift
A2-Bb row
A3- Bench press
A4- Bench glute bridge
3x6
B1- Arnold press
B2- Db Hammer curl
B3 - Standing overhead tríceps extensión
3x6
C1- standing Calves raise. (stairs)
C2- TIbial raise
ABS
Day 3:
3x12
A1-Leg press
A2- Dips
A3-Pull ups
A4- Leg curls
2x15
B1-Scott raise
B2-preacher curls
B3-French press
2x15
Calves on leg press machine
ABS
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