January 6, 2019
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine |
280lb
6x
300lb
6x
320lb
6x
330lb
5x
300lb
8x
|
31 | 9450 |
| 2 | Paused Bench Press |
270lb
6x
|
6 | 1620 |
| 3 | Lamades surumine kitsa haardega |
285lb
6x
|
6 | 1710 |
| 4 | Ploki tõmbed ülalt |
180lb
6x
190lb
6x
200lb
6x
210lb
6x
|
24 | 4680 |
| 5 | Incline Bicep Curls |
30lb
14x
35lb
12x
35lb
17x
|
43 | 1435 |
| 6 | Chest Supported Machine Row |
192lb
10x
192lb
20x
|
30 | 5760 |
| 7 | Triceps Pushdown with Rope |
50lb
40x
|
40 | 2000 |
| 8 | Bent Forward Cable Tricep Extensions |
52.5lb
35x
|
35 | 1837.5 |
| 9 | Biitseps plokil |
25lb
35x
|
35 | 875 |
| 10 | Shoulder Press Machine |
100lb
30x
|
30 | 3000 |
| Kokku | 280 | 32367.5 | ||
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