November 10, 2020
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Kükk |
60kg
5x
80kg
5x
90kg
5x
120kg
5x
120kg
5x
120kg
5x
120kg
5x
120kg
5x
|
40 | 4150 |
| 2 | Standing Leg Curl |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
60 | 1200 |
| 3 | Leg Extensions |
50kg
10x
50kg
10x
50kg
10x
50kg
10x
50kg
10x
50kg
10x
40kg
20x
|
80 | 3800 |
| 4 | Seated Leg Curl |
30kg
20x
40kg
20x
40kg
20x
40kg
20x
|
80 | 3000 |
| 5 | Biitseps hantlitega vahelduvalt |
12kg
10x
12kg
10x
14kg
10x
14kg
10x
|
40 | 520 |
| 6 | Triceps Pushdown |
50kg
10x
55kg
10x
60kg
10x
65kg
10x
70kg
10x
|
50 | 3000 |
| 7 | Biitseps kangiga seistes |
20kg
10x
25kg
10x
25kg
10x
25kg
10x
30kg
10x
|
50 | 1250 |
| 8 | Triceps Pushdown with Rope |
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
10x
|
50 | 1500 |
| Kokku | 450 | 18420 | ||
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