June 18, 2014
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Squats |
50kg
10x
70kg
10x
70kg
10x
70kg
10x
35kg
10x
|
50 | 2950 |
| 2 | Hack Squat Machine |
55kg
12x
55kg
12x
55kg
12x
55kg
12x
|
48 | 2640 |
| 3 | Jala sirutused masinal |
65kg
15x
65kg
15x
65kg
15x
65kg
15x
|
60 | 3900 |
| 4 | Smith Machine Overhead Shoulder Press |
30kg
10x
42.5kg
10x
42.5kg
10x
42.5kg
10x
|
40 | 1575 |
| 5 | Dumbbell Lateral Raises |
16kg
12x
16kg
12x
16kg
12x
16kg
12x
|
48 | 768 |
| 6 | Bent Over Rear Delt Row |
14kg
15x
16kg
15x
16kg
15x
|
45 | 690 |
| Kokku | 291 | 12523 | ||
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