April 10, 2019
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine |
60kg
10x
80kg
10x
100kg
5x
90kg
5x
90kg
5x
90kg
5x
80kg
5x
80kg
5x
80kg
5x
|
55 | 4450 |
| 2 | seated one arm row |
20kg
15x
30kg
15x
40kg
15x
50kg
15x
|
60 | 2100 |
| 3 | Incline Press |
22kg
15x
30kg
10x
30kg
8x
30kg
7x
|
40 | 1080 |
| 4 | Cable Crossover |
7.5kg
15x
10kg
15x
12.5kg
10x
|
40 | 387.5 |
| 5 | Close Grip Smith Machine Bench Press |
50kg
10x
50kg
10x
50kg
10x
|
30 | 1500 |
| 6 | Triceps Pushdown |
30kg
12x
35kg
12x
40kg
12x
45kg
12x
50kg
12x
|
60 | 2400 |
| 7 | Triceps Pushdown with Rope |
30kg
12x
30kg
12x
30kg
12x
30kg
12x
30kg
12x
|
60 | 1800 |
| Kokku | 345 | 13717.5 | ||
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