March 20, 2018
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Smith Machine Squats |
25kg
10x
|
10 | 250 |
| 2 | Leg Press Machine |
170kg
10x
190kg
10x
210kg
10x
230kg
10x
|
40 | 8000 |
| 3 | Leg Extensions |
25kg
10x
25kg
10x
25kg
10x
25kg
10x
|
40 | 1000 |
| 4 | Jala kõverdused masinal |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
40 | 800 |
| 5 | Hip Abduction Total Hip Machine |
60kg
16x
60kg
16x
60kg
16x
60kg
16x
|
64 | 3840 |
| 6 | Hip adduction total hip machine |
60kg
16x
60kg
16x
60kg
16x
60kg
16x
|
64 | 3840 |
| 7 | Calfs on legpress machine |
230kg
10x
230kg
10x
230kg
10x
230kg
10x
|
40 | 9200 |
| 8 | Close grip bench press |
40kg
8x
40kg
8x
40kg
8x
|
24 | 960 |
| 9 | Hammer Curls with Rope |
35kg
8x
35kg
8x
35kg
8x
|
24 | 840 |
| 10 | Bench Dips |
25kg
8x
25kg
8x
25kg
8x
|
24 | 600 |
| Kokku | 370 | 29330 | ||
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