January 6, 2020
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Shoulder Press |
40kg
10x
40kg
10x
50kg
10x
50kg
10x
40kg
10x
40kg
10x
|
60 | 2600 |
| 2 | Dumbbell Lateral Raises |
10kg
10x
12kg
10x
14kg
10x
16kg
10x
18kg
10x
20kg
10x
|
60 | 900 |
| 3 | Seated Dumbbell Lateral Raise |
6kg
10x
7kg
10x
8kg
10x
9kg
10x
10kg
10x
10kg
10x
|
60 | 500 |
| 4 | Shoulder Press Machine |
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
|
60 | 600 |
| 5 | Standing Rear Delt Cable Fly |
5kg
10x
5kg
10x
5kg
10x
5kg
10x
5kg
10x
5kg
10x
|
60 | 300 |
| 6 | Smith Machine Shrugs |
50kg
10x
70kg
10x
70kg
10x
70kg
10x
70kg
10x
70kg
10x
|
60 | 4000 |
| Kokku | 360 | 8900 | ||
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