January 12, 2018
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Dumbbell Shoulder Press |
27.5kg
7x
27.5kg
6x
27.5kg
6x
27.5kg
4x
|
23 | 632.5 |
| 2 | Upright Row |
40kg
10x
40kg
10x
42.5kg
9x
42.5kg
7x
|
36 | 1480 |
| 3 | Dumbbell Lateral Raises |
10kg
15x
10kg
14x
10kg
15x
10kg
15x
|
59 | 590 |
| 4 | Front Plate Raise |
15kg
12x
20kg
8x
15kg
12x
|
32 | 520 |
| 5 | Facepull |
9kg
10x
10kg
10x
10kg
10x
|
30 | 290 |
| 6 | Biitseps kangiga seistes |
40kg
10x
40kg
10x
40kg
8x
37.5kg
10x
|
38 | 1495 |
| 7 | Incline Bicep Curls |
15kg
18x
15kg
16x
15kg
16x
15kg
14x
|
64 | 960 |
| 8 | Preacher Curl |
25kg
10x
25kg
5x
22.5kg
7x
20kg
9x
|
31 | 712.5 |
| 9 | Reverse Bicep Curls |
20kg
15x
25kg
10x
25kg
10x
|
35 | 800 |
| Kokku | 348 | 7480 | ||
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