March 10, 2020
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Squats |
60kg
5x
60kg
5x
80kg
5x
90kg
5x
100kg
5x
100kg
5x
100kg
5x
100kg
5x
100kg
5x
|
45 | 3950 |
| 2 | Seated Leg Curl |
50kg
10x
50kg
10x
55kg
10x
60kg
10x
65kg
10x
70kg
10x
|
60 | 3500 |
| 3 | Leg Extensions |
60kg
10x
60kg
10x
65kg
10x
65kg
10x
70kg
10x
75kg
10x
|
60 | 3950 |
| 4 | Standing Leg Curl |
20kg
10x
20kg
10x
25kg
10x
25kg
10x
25kg
10x
25kg
10x
|
60 | 1400 |
| 5 | Biitseps hantlitega vahelduvalt |
9kg
10x
14kg
10x
16kg
10x
16kg
10x
14kg
10x
14kg
10x
|
60 | 830 |
| 6 | Alternate Hammer Curl |
16kg
10x
16kg
10x
18kg
10x
|
30 | 500 |
| 7 | Säär Smithil |
50kg
10x
50kg
10x
50kg
10x
60kg
10x
70kg
10x
90kg
10x
110kg
10x
|
70 | 4800 |
| Kokku | 385 | 18930 | ||
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