January 4, 2020
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | seated one arm row |
20kg
10x
30kg
10x
30kg
10x
40kg
10x
50kg
10x
60kg
10x
|
60 | 2300 |
| 2 | Pull Down |
20kg
10x
30kg
10x
40kg
10x
50kg
10x
50kg
10x
55kg
10x
|
60 | 2450 |
| 3 | Seated Cable Rows |
30kg
10x
40kg
10x
50kg
10x
60kg
10x
70kg
10x
80kg
10x
|
60 | 3300 |
| 4 | Wide Grip Lat Pulldown |
50kg
10x
50kg
10x
60kg
10x
50kg
10x
40kg
20x
|
60 | 2900 |
| 5 | Ploki tõmbed ülalt kitsa haardega |
12.5kg
20x
12.5kg
20x
12.5kg
20x
12.5kg
20x
12.5kg
20x
12.5kg
20x
|
120 | 1500 |
| 6 | Preacher Curl Machine |
10kg
10x
15kg
10x
20kg
10x
15kg
10x
15kg
10x
10kg
10x
|
60 | 850 |
| 7 | Biitseps hantlitega vahelduvalt |
12kg
10x
12kg
10x
12kg
10x
12kg
10x
12kg
10x
14kg
8x
|
58 | 712 |
| Kokku | 478 | 14012 | ||
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