July 13, 2018
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Õlale kangiga seistes |
45kg
10x
47.5kg
6x
47.5kg
6x
50kg
6x
|
28 | 1320 |
| 2 | Õlale hantlitega surumine istudes |
27.5kg
8x
27.5kg
5x
25kg
8x
25kg
7x
|
28 | 732.5 |
| 3 | Upright Row |
42.5kg
10x
42.5kg
9x
42.5kg
9x
|
28 | 1190 |
| 4 | Dumbbell Lateral Raises |
12.5kg
14x
12.5kg
12x
12.5kg
12x
12.5kg
12x
|
50 | 625 |
| 5 | Facepull |
55kg
10x
55kg
10x
52kg
10x
52kg
10x
|
40 | 2140 |
| 6 | Biitseps kangiga seistes |
50kg
6x
50kg
7x
50kg
6x
50kg
7x
|
26 | 1300 |
| 7 | Incline Bicep Curls |
17.5kg
18x
17.5kg
16x
17.5kg
15x
17.5kg
14x
|
63 | 1102.5 |
| 8 | Hammer Curls with Rope |
50kg
9x
50kg
8x
50kg
8x
|
25 | 1250 |
| Kokku | 288 | 9660 | ||
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