September 18, 2019
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Leg Extensions |
45kg
10x
50kg
10x
50kg
10x
|
30 | 1450 |
| 2 | Leg Press Machine |
130kg
10x
130kg
10x
130kg
10x
|
30 | 3900 |
| 3 | Sääremasin |
150kg
12x
150kg
12x
|
24 | 3600 |
| 4 | Seated Cable Rows |
40kg
12x
40kg
12x
40kg
12x
|
36 | 1440 |
| 5 | Rinnalt surumine masinal |
50kg
12x
60kg
10x
60kg
10x
|
32 | 1800 |
| 6 | Wide Grip Lat Pulldown |
55kg
10x
55kg
10x
|
20 | 1100 |
| 7 | Thigh Adductor |
60kg
10x
55kg
12x
|
22 | 1260 |
| 8 | Triceps Pushdown with V Bar |
30kg
12x
30kg
12x
|
24 | 720 |
| 9 | Incline Bench Press |
50kg
10x
50kg
10x
|
20 | 1000 |
| 10 | Cable Crossover |
30kg
10x
30kg
10x
|
20 | 600 |
| 11 | Kõhulihaste masin |
40kg
15x
50kg
12x
|
27 | 1200 |
| 12 | Preacher Curl |
27kg
10x
27kg
10x
|
20 | 540 |
| 13 | Hammer Preacher Curl |
25kg
12x
25kg
12x
|
24 | 600 |
| Kokku | 329 | 19210 | ||
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