June 3, 2019
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown |
40kg
10x
50kg
10x
60kg
10x
70kg
10x
80kg
5x
80kg
5x
50kg
10x
|
60 | 3500 |
| 2 | Hantli tõmbed vastu kõhtu |
42kg
10x
46kg
10x
50kg
10x
52kg
10x
54kg
10x
56kg
10x
|
60 | 3000 |
| 3 | seated one arm row |
30kg
10x
40kg
10x
50kg
10x
60kg
10x
60kg
10x
40kg
10x
|
60 | 2800 |
| 4 | Seated Cable Rows |
60kg
10x
60kg
10x
60kg
10x
60kg
10x
60kg
10x
60kg
10x
|
60 | 3600 |
| 5 | Dumbbell Lateral Raises |
8kg
15x
9kg
15x
10kg
15x
14kg
10x
16kg
10x
18kg
10x
20kg
5x
|
80 | 985 |
| 6 | Shoulder Press Machine |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
30kg
10x
30kg
10x
|
60 | 1400 |
| Kokku | 380 | 15285 | ||
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