November 15, 2013
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Biitseps kangiga seistes |
25kg
10x
27kg
10x
27kg
10x
|
30 | 790 |
| 2 | Narrow Grip Bench Press |
20kg
10x
45kg
7x
45kg
7x
45kg
6x
|
30 | 1100 |
| 3 | Preacher Curl |
17kg
10x
29.5kg
10x
29.5kg
10x
29.5kg
10x
|
40 | 1055 |
| 4 | Reverse Grip Triceps Pushdown |
60kg
10x
60kg
10x
60kg
10x
|
30 | 1800 |
| 5 | Reverse Bicep Curls |
25kg
10x
25kg
9x
25kg
8x
|
27 | 675 |
| 6 | Barbell Forearm Curls |
20kg
15x
20kg
13x
20kg
11x
|
39 | 780 |
| 7 | Prantsuse surumine |
32.5kg
8x
32.5kg
8x
32.5kg
8x
|
24 | 780 |
| 8 | Keretõsted |
0kg
30x
0kg
30x
0kg
30x
|
90 | 0 |
| Kokku | 310 | 6980 | ||
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