December 27, 2017
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Õlale surumine smithil |
40kg
12x
50kg
10x
50kg
10x
50kg
10x
40kg
10x
40kg
12x
|
64 | 2860 |
| 2 | Õla tagaosa masinal |
25kg
15x
30kg
15x
35kg
15x
20kg
15x
20kg
15x
|
75 | 1950 |
| 3 | Dumbbell Lateral Raises |
5kg
15x
6kg
15x
7kg
15x
8kg
15x
9kg
15x
10kg
15x
12.5kg
15x
15kg
10x
17.5kg
10x
10kg
10x
|
135 | 1287.5 |
| 4 | Dumbbell Front Raises (Dumbbells) |
12.5kg
10x
15kg
10x
17.5kg
10x
|
30 | 450 |
| 5 | Lamades surumine kitsa haardega |
50kg
10x
60kg
10x
70kg
10x
60kg
10x
|
40 | 2400 |
| 6 | Triceps Pushdown |
20kg
12x
25kg
12x
30kg
12x
35kg
12x
|
48 | 1320 |
| 7 | Triceps Pushdown with Rope |
20kg
12x
15kg
12x
10kg
12x
15kg
12x
10kg
12x
|
60 | 840 |
| Kokku | 452 | 11107.5 | ||
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