February 13, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Ploki tõmbed ülalt |
52kg
0x
|
0 | 0 |
| 2 | Seated Cable Rows |
52kg
12x
61.3kg
10x
66kg
7x
59kg
12x
|
41 | 2407 |
| 3 | Dumbbell Shrugs |
28kg
15x
28kg
15x
32kg
15x
36kg
15x
36kg
20x
40kg
12x
40kg
12x
|
104 | 3540 |
| 4 | Biitseps kangiga seistes |
20kg
12x
25kg
10x
20kg
12x
|
34 | 730 |
| 5 | Bicep Curls Machine | 0 | 0 | |
| 6 | Reverse Bicep Curls |
20kg
12x
20kg
12x
|
24 | 480 |
| 7 | Õla tagaosa masinal |
45kg
12x
45kg
12x
45kg
10x
|
34 | 1530 |
| 8 | Standing Bicep Curls | 0 | 0 | |
| 9 | Cable Arm Adduction |
36kg
15x
36kg
15x
36kg
10x
|
40 | 1440 |
| 10 | Biitseps hantlitega vahelduvalt |
10kg
12x
10kg
20x
10kg
16x
10kg
16x
|
64 | 640 |
| 11 | Underhand forearm flexion |
12.5kg
15x
12.5kg
12x
|
27 | 337.5 |
| 12 | Overhand forearm extension |
12.5kg
15x
12.5kg
12x
|
27 | 337.5 |
| Kokku | 395 | 11442 | ||
Märkmed
oh forearm ext 12.5kg x 15 + 12
uh forearm flex 12.5kg x 15 + 12
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