January 16, 2018
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Shoulder Press Machine |
20kg
10x
30kg
10x
40kg
10x
50kg
10x
55kg
10x
|
50 | 1950 |
| 2 | Dumbbell Lateral Raises |
15kg
10x
15kg
10x
15kg
10x
12.5kg
10x
10kg
10x
|
50 | 675 |
| 3 | Dumbbell Front Raises (Dumbbells) |
15kg
10x
20kg
10x
20kg
10x
20kg
10x
|
40 | 750 |
| 4 | Õla tagaosa masinal |
30kg
10x
35kg
10x
40kg
10x
45kg
10x
30kg
10x
|
50 | 1800 |
| 5 | Wide Grip Lat Pulldown |
45kg
10x
50kg
10x
55kg
10x
60kg
10x
40kg
10x
|
50 | 2500 |
| 6 | Seated Cable Rows |
40kg
10x
45kg
10x
50kg
10x
55kg
10x
30kg
10x
|
50 | 2200 |
| 7 | Underhand Pulldowns |
40kg
10x
45kg
10x
50kg
10x
55kg
10x
30kg
10x
|
50 | 2200 |
| Kokku | 340 | 12075 | ||
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