December 11, 2018
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine kitsa haardega |
225lb
10x
260lb
6x
280lb
4x
255lb
6x
|
26 | 6460 |
| 2 | Incline Bench Press |
230lb
5x
230lb
6x
235lb
5x
|
16 | 3705 |
| 3 | Ploki tõmbed ülalt |
180lb
6x
190lb
6x
200lb
6x
200lb
6x
|
24 | 4620 |
| 4 | Incline Bicep Curls |
35lb
8x
40lb
6x
40lb
6x
40lb
6x
|
26 | 1000 |
| 5 | Triceps Pushdown with Rope |
57.5lb
15x
57.5lb
15x
57.5lb
12x
|
42 | 2415 |
| 6 | Concentration Curls |
35lb
6x
35lb
8x
35lb
8x
|
22 | 770 |
| 7 | Smith Machine Seated Behind the Neck Press |
105lb
12x
155lb
8x
175lb
6x
195lb
3x
|
29 | 4135 |
| Kokku | 185 | 23105 | ||
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