December 29, 2018
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine |
40kg
12x
60kg
12x
80kg
10x
90kg
8x
100kg
5x
80kg
5x
80kg
5x
|
57 | 4020 |
| 2 | Rinnalt surumine masinal |
20kg
12x
30kg
12x
30kg
12x
20kg
12x
20kg
12x
|
60 | 1440 |
| 3 | Flat Bench Cable Flys |
2.5kg
15x
5kg
15x
2.5kg
15x
|
45 | 150 |
| 4 | Close Grip Smith Machine Bench Press |
60kg
10x
50kg
10x
50kg
10x
50kg
0x
|
30 | 1600 |
| 5 | Triceps Pushdown |
25kg
15x
30kg
15x
35kg
15x
40kg
15x
35kg
15x
30kg
15x
25kg
15x
|
105 | 3300 |
| 6 | Biitseps hantlitega vahelduvalt |
12kg
10x
12kg
10x
12kg
10x
12kg
10x
|
40 | 480 |
| 7 | Preacher Curl Machine |
15kg
10x
20kg
10x
15kg
10x
10kg
10x
|
40 | 600 |
| Kokku | 377 | 11590 | ||
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