September 27, 2019
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Õlale surumine smithil |
30kg
15x
30kg
15x
30kg
15x
50kg
10x
50kg
10x
60kg
10x
70kg
10x
80kg
5x
90kg
5x
|
95 | 4500 |
| 2 | Dumbbell Lateral Raises |
18kg
10x
18kg
10x
20kg
10x
20kg
10x
22kg
10x
22kg
10x
|
60 | 1200 |
| 3 | Dumbbell Front Raises (Dumbbells) |
16kg
10x
16kg
10x
18kg
10x
18kg
10x
20kg
10x
20kg
10x
|
60 | 1080 |
| 4 | Narrow Grip Bench Press |
60kg
10x
60kg
10x
70kg
10x
70kg
10x
60kg
10x
60kg
10x
|
60 | 3800 |
| 5 | Cable Overhead Tricep Extension |
25kg
10x
30kg
10x
35kg
10x
40kg
10x
45kg
10x
50kg
10x
|
60 | 2250 |
| 6 | Biitseps kangiga seistes |
20kg
10x
20kg
10x
30kg
10x
30kg
10x
35kg
10x
35kg
10x
|
60 | 1700 |
| 7 | Alternate Hammer Curl |
16kg
10x
16kg
10x
18kg
10x
18kg
10x
20kg
10x
20kg
10x
|
60 | 1080 |
| Kokku | 455 | 15610 | ||
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