July 2, 2018
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Chin-Ups |
12kg
6x
12kg
6x
12kg
6x
|
18 | 216 |
| 2 | Kangi tõmbed vastu kõhtu |
50kg
12x
50kg
12x
50kg
12x
|
36 | 1800 |
| 3 | Seated Cable Rows |
25kg
25x
25kg
25x
25kg
25x
|
75 | 1875 |
| 4 | Lamades surumine |
60kg
6x
60kg
6x
60kg
6x
|
18 | 1080 |
| 5 | Incline Bench Press |
40kg
12x
40kg
12x
40kg
12x
|
36 | 1440 |
| 6 | Lamades surumine hantlitega kaldpingil |
10kg
25x
10kg
25x
10kg
25x
|
75 | 750 |
| 7 | Sääremasin |
50kg
6x
50kg
6x
50kg
6x
|
18 | 900 |
| 8 | Standing Calf Raises |
20kg
12x
20kg
12x
20kg
12x
|
36 | 720 |
| 9 | Calves Press on Leg Machine |
25kg
25x
25kg
25x
25kg
25x
|
75 | 1875 |
| Kokku | 387 | 10656 | ||
Märkmed
WEEK 2 - DAY 1. Def Poliqu.
+ABS
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