October 2, 2020
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Rack Pulls |
60kg
10x
80kg
10x
100kg
10x
120kg
10x
140kg
10x
140kg
10x
|
60 | 6400 |
| 2 | Seated row |
20kg
10x
40kg
10x
50kg
10x
60kg
10x
70kg
10x
40kg
10x
|
60 | 2800 |
| 3 | Wide Grip Lat Pulldown |
50kg
10x
50kg
10x
60kg
10x
60kg
10x
70kg
10x
70kg
10x
|
60 | 3600 |
| 4 | Seated Cable Rows |
40kg
10x
50kg
10x
50kg
10x
50kg
10x
40kg
10x
40kg
10x
|
60 | 2700 |
| 5 | Dumbbell Shrugs |
12kg
10x
16kg
10x
18kg
10x
20kg
10x
22kg
10x
24kg
10x
|
60 | 1120 |
| 6 | Standing Rear Delt Cable Fly |
5kg
10x
5kg
10x
5kg
10x
5kg
10x
5kg
10x
5kg
10x
|
60 | 300 |
| Kokku | 360 | 16920 | ||
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