November 9, 2017
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Õla tagaosa masinal |
40kg
12x
45kg
12x
50kg
12x
30kg
12x
25kg
12x
|
60 | 2280 |
| 2 | Shoulder Press |
50kg
10x
60kg
5x
60kg
5x
60kg
5x
50kg
8x
50kg
7x
|
40 | 2150 |
| 3 | Dumbbell Lateral Raises |
6kg
12x
7kg
12x
8kg
12x
9kg
12x
10kg
12x
12.5kg
12x
15kg
12x
8kg
12x
|
96 | 906 |
| 4 | Dumbbell Front Raises (Dumbbells) |
10kg
12x
12.5kg
12x
15kg
12x
|
36 | 450 |
| 5 | Shoulder Press Machine |
25kg
12x
25kg
12x
25kg
12x
25kg
8x
|
44 | 1100 |
| 6 | Biitseps kangiga seistes |
20kg
12x
30kg
12x
30kg
12x
30kg
12x
20kg
12x
|
60 | 1560 |
| 7 | One Arm Bicep Concentration on Stability Ball |
8kg
12x
9kg
12x
9kg
12x
|
36 | 312 |
| 8 | Alternate Hammer Curl |
10kg
12x
12.5kg
12x
15kg
12x
10kg
12x
|
48 | 570 |
| 9 | Biitseps masinal |
10kg
12x
10kg
12x
10kg
12x
|
36 | 360 |
| 10 | One Arm Tricep Cable Extensions |
15kg
15x
20kg
15x
25kg
15x
|
45 | 900 |
| 11 | Triceps Pushdown with Rope |
25kg
15x
30kg
15x
35kg
15x
|
45 | 1350 |
| 12 | Tricep Dip Machine |
50kg
20x
60kg
20x
70kg
12x
80kg
12x
|
64 | 4000 |
| 13 | Bent Over Rear Delt Row With Head On Bench |
6kg
15x
7kg
15x
6kg
15x
|
45 | 285 |
| Kokku | 655 | 16223 | ||
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