November 18, 2013
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Seated Military Shoulder Press |
20kg
10x
30kg
10x
30kg
9x
30kg
10x
|
39 | 1070 |
| 2 | Seated Leg Curl |
60kg
10x
65kg
10x
65kg
10x
60kg
13x
|
43 | 2680 |
| 3 | Arnold Press |
24kg
10x
28kg
10x
28kg
8x
28kg
7x
|
35 | 940 |
| 4 | Standing Calf Raises |
80kg
20x
80kg
20x
80kg
20x
80kg
20x
|
80 | 6400 |
| 5 | Dumbbell Front Raises (Dumbbells) |
18kg
10x
20kg
10x
20kg
10x
20kg
10x
|
40 | 780 |
| 6 | Ülakehatõsted kaldpingil koos pöördega |
10kg
20x
10kg
15x
10kg
15x
|
50 | 500 |
| 7 | Squats |
20kg
10x
50kg
10x
65kg
8x
65kg
8x
65kg
8x
|
44 | 2260 |
| Kokku | 331 | 14630 | ||
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