September 22, 2017
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Dumbbell Shoulder Press |
20kg
12x
22.5kg
12x
25kg
12x
22.5kg
12x
20kg
12x
15kg
10x
|
70 | 1470 |
| 2 | Hantli ette tõsted |
10kg
12x
12.5kg
12x
15kg
12x
12.5kg
12x
10kg
12x
|
60 | 720 |
| 3 | Dumbbell Lateral Raises |
8kg
12x
8kg
12x
10kg
12x
8kg
12x
5kg
12x
|
60 | 468 |
| 4 | Õla tagaosa masinal |
40kg
12x
35kg
12x
30kg
12x
30kg
12x
30kg
12x
|
60 | 1980 |
| 5 | Bent Over Rear Delt Row With Head On Bench |
10kg
12x
8kg
12x
8kg
12x
8kg
12x
10kg
12x
|
60 | 528 |
| 6 | Wide Grip Lat Pulldown |
40kg
15x
45kg
12x
50kg
12x
55kg
12x
40kg
12x
|
63 | 2880 |
| Kokku | 373 | 8046 | ||
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