February 12, 2012
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Standing Calf Raises |
0lb
20x
0lb
20x
0lb
20x
|
60 | 0 |
| 2 | Lamades surumine |
110lb
10x
110lb
5x
110lb
5x
|
20 | 2200 |
| 3 | Standing One Arm Triceps Extension |
5lb
20x
5lb
20x
5lb
15x
|
55 | 275 |
| 4 | Incline Flys |
19lb
20x
14lb
20x
8lb
20x
|
60 | 820 |
| 5 | elastic band for rotator cuff |
0lb
20x
0lb
20x
0lb
20x
|
60 | 0 |
| 6 | Seated Military Shoulder Press |
14lb
20x
14lb
15x
14lb
10x
|
45 | 630 |
| 7 | Lõuatõmbed |
0lb
2x
|
2 | 0 |
| 8 | Keretõsted |
0lb
30x
0lb
30x
0lb
30x
|
90 | 0 |
| 9 | Leg Raises |
0lb
15x
0lb
10x
0lb
10x
|
35 | 0 |
| Kokku | 427 | 3925 | ||
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