September 18, 2018
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine |
20kg
20x
40kg
12x
65kg
8x
65kg
8x
67.5kg
8x
67.5kg
8x
|
64 | 3000 |
| 2 | Close Grip Standing Bicep Curls |
25kg
8x
25kg
8x
25kg
8x
25kg
8x
|
32 | 800 |
| 3 | Lying Close-Grip Triceps Extension Behind the Head |
25kg
8x
25kg
8x
25kg
8x
25kg
8x
|
32 | 800 |
| 4 | Close Grip Smith Machine Bench Press |
10kg
25x
20kg
25x
20kg
20x
20kg
20x
20kg
20x
|
110 | 1950 |
| 5 | Õlale surumine smithil |
10kg
20x
20kg
12x
20kg
12x
20kg
12x
20kg
12x
|
68 | 1160 |
| 6 | Dumbbell Bench Press |
12kg
12x
12kg
12x
12kg
12x
12kg
14x
|
50 | 600 |
| 7 | Kõhulihased tasakaalupallil |
0kg
15x
0kg
15x
0kg
15x
|
45 | 0 |
| Kokku | 401 | 8310 | ||
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