November 30, 2019
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown |
50kg
12x
50kg
12x
50kg
12x
|
36 | 1800 |
| 2 | Shoulder Press Machine |
40kg
12x
40kg
12x
40kg
12x
|
36 | 1440 |
| 3 | Barbell Front Raises |
20kg
12x
20kg
12x
20kg
12x
|
36 | 720 |
| 4 | Good Mornings |
50kg
20x
55kg
20x
55kg
20x
|
60 | 3200 |
| 5 | Spider Curl |
30kg
12x
30kg
12x
30kg
12x
|
36 | 1080 |
| 6 | Hammer Preacher Curl |
25kg
12x
25kg
12x
25kg
12x
|
36 | 900 |
| 7 | Biitseps plokil |
20kg
10x
17.5kg
10x
15kg
12x
|
32 | 555 |
| Kokku | 272 | 9695 | ||
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