January 29, 2020
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine |
60kg
12x
60kg
12x
80kg
10x
80kg
10x
90kg
8x
90kg
8x
100kg
5x
100kg
5x
|
70 | 5480 |
| 2 | Lamades surumine |
70kg
10x
70kg
10x
70kg
10x
|
30 | 2100 |
| 3 | Lamades surumine hantlitega kaldpingil |
28kg
12x
28kg
12x
30kg
10x
30kg
10x
28kg
6x
|
50 | 1440 |
| 4 | Rinnamasin |
20kg
10x
20kg
10x
22.5kg
10x
22.5kg
10x
25kg
10x
25kg
10x
25kg
10x
|
70 | 1600 |
| 5 | Cable Crossover |
10kg
10x
10kg
10x
12.5kg
10x
12.5kg
10x
12.5kg
10x
12.5kg
10x
12.5kg
10x
|
70 | 825 |
| 6 | Triceps Pushdown |
40kg
20x
40kg
20x
50kg
12x
50kg
12x
60kg
10x
60kg
10x
|
84 | 4000 |
| 7 | Cable Overhead Tricep Extension |
25kg
10x
30kg
10x
35kg
10x
40kg
10x
45kg
10x
50kg
10x
55kg
10x
|
70 | 2800 |
| 8 | Triceps Pushdown with Rope |
20kg
10x
20kg
10x
15kg
10x
15kg
10x
15kg
10x
15kg
10x
15kg
10x
|
70 | 1150 |
| Kokku | 514 | 19395 | ||
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