June 15, 2018
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Õlale hantlitega surumine istudes |
27.5kg
9x
27.5kg
8x
27.5kg
7x
27.5kg
7x
|
31 | 852.5 |
| 2 | Õlale kangiga seistes |
40kg
10x
45kg
6x
45kg
6x
45kg
6x
|
28 | 1210 |
| 3 | Upright Row |
40kg
10x
40kg
10x
40kg
10x
|
30 | 1200 |
| 4 | Dumbbell Lateral Raises |
15kg
11x
15kg
11x
15kg
10x
15kg
9x
|
41 | 615 |
| 5 | Õla tagaosa masinal |
64kg
10x
64kg
10x
64kg
10x
|
30 | 1920 |
| 6 | Biitseps kangiga seistes |
40kg
14x
50kg
8x
50kg
8x
50kg
6x
40kg
4x
|
40 | 1820 |
| 7 | Incline Bicep Curls |
17.5kg
18x
17.5kg
16x
17.5kg
16x
17.5kg
14x
|
64 | 1120 |
| 8 | Hammer Curls with Rope |
50kg
10x
50kg
8x
50kg
8x
|
26 | 1300 |
| Kokku | 290 | 10037.5 | ||
Märkmed
BBC drop set
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