September 11, 2014
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Seated Cable Rows |
45kg
12x
54.3kg
12x
61.3kg
12x
68.3kg
8x
59kg
12x
|
56 | 3181.6 |
| 2 | Dumbbell Shrugs |
32kg
20x
32kg
20x
36kg
20x
36kg
20x
|
80 | 2720 |
| 3 | Ploki tõmbed ülalt |
52kg
12x
61.3kg
12x
63.6kg
8x
59kg
10x
|
42 | 2458.4 |
| 4 | Biitseps kangiga seistes |
20kg
20x
20kg
15x
25kg
9x
|
44 | 925 |
| 5 | Bicep Curls Machine | 0 | 0 | |
| 6 | Reverse Bicep Curls |
25kg
11x
|
11 | 275 |
| 7 | Õla tagaosa masinal |
59kg
12x
59kg
11x
52kg
12x
45kg
12x
|
47 | 2521 |
| 8 | Standing Bicep Curls |
21.6kg
10x
17kg
12x
|
22 | 420 |
| Kokku | 302 | 12501 | ||
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