July 2, 2014
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Squats |
50kg
10x
70kg
10x
70kg
10x
70kg
11x
|
41 | 2670 |
| 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
40kg
10x
40kg
10x
|
40 | 1525 |
| 5 | Dumbbell Lateral Raises |
16kg
12x
18kg
12x
18kg
12x
16kg
12x
|
48 | 816 |
| 6 | Bent Over Rear Delt Row |
16kg
15x
10kg
15x
10kg
15x
|
45 | 540 |
| Kokku | 282 | 12091 | ||
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