October 1, 2020
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Rinnamasin |
20kg
10x
30kg
10x
40kg
10x
50kg
10x
60kg
10x
70kg
10x
|
60 | 2700 |
| 2 | Incline Chest Press |
20kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
10x
|
60 | 1700 |
| 3 | Õlale surumine smithil |
30kg
10x
30kg
10x
40kg
10x
40kg
10x
50kg
10x
40kg
10x
|
60 | 2300 |
| 4 | Dumbbell Front Raises (Dumbbells) |
12kg
10x
14kg
10x
16kg
10x
18kg
10x
14kg
10x
14kg
10x
|
60 | 880 |
| 5 | Triceps Pushdown |
40kg
10x
50kg
10x
60kg
10x
70kg
10x
50kg
10x
50kg
10x
|
60 | 3200 |
| 6 | Triceps Pushdown with Rope |
30kg
10x
25kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
60 | 1350 |
| 7 | Cable Crossover |
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
|
60 | 600 |
| 8 | Biitseps hantlitega vahelduvalt |
12kg
10x
12kg
10x
12kg
10x
12kg
10x
12kg
10x
12kg
10x
|
60 | 720 |
| 9 | Standing Bicep Curls |
10kg
10x
15kg
10x
20kg
10x
25kg
10x
30kg
10x
35kg
10x
|
60 | 1350 |
| Kokku | 540 | 14800 | ||
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