July 25, 2019
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine |
40kg
10x
50kg
10x
60kg
10x
60kg
10x
75kg
10x
90kg
10x
|
60 | 3750 |
| 2 | Lamades surumine hantlitega kaldpingil |
20kg
10x
24kg
10x
28kg
10x
30kg
10x
32kg
10x
34kg
10x
|
60 | 1680 |
| 3 | Shoulder Press |
30kg
10x
35kg
10x
40kg
10x
45kg
10x
45kg
10x
45kg
10x
|
60 | 2400 |
| 4 | Dumbbell Lateral Raises |
10kg
10x
10kg
10x
12kg
10x
12kg
10x
14kg
10x
14kg
10x
|
60 | 720 |
| 5 | Triceps Pushdown |
25kg
10x
35kg
10x
45kg
10x
55kg
10x
65kg
10x
75kg
10x
|
60 | 3000 |
| 6 | Tricep Dip Machine |
40kg
10x
80kg
10x
80kg
10x
80kg
10x
80kg
10x
80kg
10x
|
60 | 4400 |
| 7 | Cable Crossover |
7.5kg
10x
7.5kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
|
60 | 550 |
| 8 | Triceps Pushdown with Rope |
15kg
10x
20kg
10x
25kg
10x
25kg
10x
25kg
10x
25kg
10x
|
60 | 1350 |
| Kokku | 480 | 17850 | ||
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