October 27, 2018
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine |
225lb
10x
285lb
6x
320lb
6x
325lb
6x
285lb
6x
|
34 | 9540 |
| 2 | Ploki tõmbed ülalt |
180lb
6x
190lb
6x
200lb
6x
|
18 | 3420 |
| 3 | Paused Bench Press |
265lb
5x
|
5 | 1325 |
| 4 | Cross Body Hammer Curl |
25lb
10x
35lb
8x
40lb
10x
40lb
10x
|
38 | 1330 |
| 5 | Close-Grip Floor Press |
225lb
5x
245lb
5x
225lb
5x
|
15 | 3475 |
| 6 | One Arm Preacher Curl |
45lb
8x
45lb
8x
45lb
8x
|
24 | 1080 |
| 7 | Smith Machine Seated Behind the Neck Press |
105lb
10x
155lb
8x
175lb
8x
175lb
6x
|
32 | 4740 |
| 8 | EZ Bar Curls |
70lb
10x
80lb
10x
70lb
14x
|
34 | 2480 |
| 9 | Triitseps plokil |
72.5lb
20x
|
20 | 1450 |
| Kokku | 220 | 28840 | ||
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