January 20, 2020
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Shoulder Press Machine |
20kg
10x
20kg
10x
30kg
10x
30kg
10x
40kg
10x
40kg
10x
|
60 | 1800 |
| 2 | Dumbbell Lateral Raises |
16kg
10x
16kg
10x
18kg
10x
18kg
10x
20kg
10x
20kg
10x
|
60 | 1080 |
| 3 | Seated Dumbbell Lateral Raise |
8kg
10x
8kg
10x
8kg
10x
8kg
10x
7kg
10x
7kg
10x
|
60 | 460 |
| 4 | Dumbbell Front Raises (Dumbbells) |
16kg
10x
16kg
10x
16kg
10x
16kg
10x
16kg
10x
18kg
10x
|
60 | 980 |
| 5 | Standing Rear Delt Cable Fly |
5kg
10x
5kg
10x
2.5kg
10x
2.5kg
10x
2.5kg
10x
2.5kg
10x
|
60 | 200 |
| 6 | Smith Machine Shrugs |
50kg
10x
60kg
10x
60kg
10x
70kg
10x
70kg
10x
70kg
10x
|
60 | 3800 |
| 7 | EZ Bar Curls |
19.5kg
10x
29.5kg
10x
29.5kg
10x
29.5kg
10x
29.5kg
10x
29.5kg
10x
|
60 | 1670 |
| 8 | Alternate Hammer Curl |
12kg
10x
14kg
10x
16kg
10x
16kg
10x
18kg
10x
18kg
10x
|
60 | 940 |
| Kokku | 480 | 10930 | ||
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