August 3, 2019
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Ploki tõmbed istudes vastu kõhtu |
70kg
12x
75kg
12x
75kg
12x
|
36 | 2640 |
| 2 | Seated Cable Rows |
40kg
12x
45kg
12x
45kg
12x
|
36 | 1560 |
| 3 | Dumbbell Shoulder Press |
35kg
12x
40kg
10x
40kg
10x
|
32 | 1220 |
| 4 | Bent Over Rear Delt Row With Head On Bench |
16kg
12x
16kg
12x
16kg
12x
|
36 | 576 |
| 5 | Concentration Curls |
30kg
10x
35kg
10x
30kg
10x
|
30 | 950 |
| 6 | Good Mornings |
55kg
15x
60kg
15x
|
30 | 1725 |
| 7 | Biitseps plokil |
45kg
10x
40kg
10x
35kg
10x
|
30 | 1200 |
| 8 | Calves Press on Leg Machine |
110kg
20x
110kg
20x
|
40 | 4400 |
| 9 | Close Grip EZ Bar Curls |
37kg
8x
|
8 | 296 |
| Kokku | 278 | 14567 | ||
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