December 9, 2020
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Seated row |
20kg
15x
30kg
15x
40kg
10x
50kg
10x
60kg
10x
70kg
5x
|
65 | 2600 |
| 2 | Wide Grip Lat Pulldown |
50kg
10x
60kg
10x
70kg
10x
80kg
5x
60kg
10x
50kg
10x
|
55 | 3300 |
| 3 | Seated Cable Rows |
50kg
10x
60kg
10x
60kg
10x
60kg
10x
|
40 | 2300 |
| 4 | Low Row |
20kg
10x
20kg
10x
30kg
10x
30kg
10x
30kg
10x
|
50 | 1300 |
| 5 | Biitseps hantlitega vahelduvalt |
10kg
10x
12kg
10x
14kg
8x
16kg
8x
|
36 | 460 |
| 6 | Triceps Pushdown |
50kg
10x
60kg
10x
60kg
10x
60kg
10x
50kg
10x
|
50 | 2800 |
| 7 | Preacher Curl Machine |
10kg
10x
15kg
10x
20kg
10x
20kg
5x
20kg
5x
20kg
5x
|
45 | 750 |
| Kokku | 341 | 13510 | ||
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