March 2, 2019
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Incline Bench Press |
40kg
10x
60kg
10x
80kg
5x
70kg
5x
70kg
5x
70kg
5x
70kg
5x
|
45 | 2800 |
| 2 | Dumbbell Bench Press |
32kg
10x
32kg
10x
30kg
6x
|
26 | 820 |
| 3 | Õlale surumine smithil |
60kg
5x
60kg
5x
60kg
5x
60kg
5x
60kg
5x
|
25 | 1500 |
| 4 | Dumbbell Front Raises (Dumbbells) |
14kg
10x
18kg
10x
20kg
10x
|
30 | 520 |
| 5 | Cable Crossover |
10kg
15x
12.5kg
15x
10kg
15x
|
45 | 487.5 |
| 6 | Shoulder Press Machine |
10kg
10x
10kg
10x
20kg
10x
30kg
5x
30kg
5x
|
40 | 700 |
| 7 | Tricep Dip Machine |
80kg
10x
80kg
10x
100kg
10x
100kg
10x
60kg
20x
|
60 | 4800 |
| 8 | Triceps Pushdown |
40kg
10x
45kg
10x
50kg
10x
55kg
10x
40kg
10x
20kg
10x
|
60 | 2500 |
| 9 | Triceps Pushdown with Rope |
20kg
10x
25kg
10x
20kg
10x
25kg
10x
20kg
10x
|
50 | 1100 |
| 10 | Biitseps hantlitega vahelduvalt |
18kg
10x
18kg
10x
16kg
10x
|
30 | 520 |
| 11 | Standing Leg Curl |
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
|
70 | 700 |
| 12 | seated one arm row |
20kg
10x
20kg
10x
30kg
10x
30kg
10x
30kg
10x
|
50 | 1300 |
| 13 | Preacher Curl Machine |
15kg
10x
15kg
10x
15kg
10x
15kg
10x
|
40 | 600 |
| Kokku | 571 | 18347.5 | ||
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