March 21, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Shoulder Press |
35kg
15x
35kg
12x
35kg
10x
35kg
10x
35kg
10x
|
57 | 1995 |
| 2 | Barbell Upright Row |
35kg
15x
35kg
15x
35kg
15x
35kg
15x
35kg
15x
|
75 | 2625 |
| 3 | Barbell Shrugs |
35kg
15x
35kg
15x
35kg
15x
35kg
15x
35kg
15x
|
75 | 2625 |
| 4 | Barbell Rear Delt Row |
35kg
15x
35kg
15x
35kg
15x
35kg
15x
35kg
15x
|
75 | 2625 |
| 5 | Smith Machine Shrugs |
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
12x
|
60 | 2400 |
| 6 | Lying Cable Crossover Rear Deltoid Row |
40kg
6x
20kg
15x
20kg
15x
20kg
15x
20kg
20x
|
71 | 1540 |
| 7 | Lying Rear Lateral Raise |
6kg
15x
6kg
15x
6kg
15x
6kg
15x
6kg
15x
|
75 | 450 |
| 8 | Smith Machine Behind Neck Press |
20kg
15x
20kg
12x
20kg
12x
20kg
12x
20kg
12x
|
63 | 1260 |
| 9 | Kõhulihaste masin |
80kg
12x
80kg
12x
80kg
12x
80kg
12x
80kg
12x
|
60 | 4800 |
| 10 | Kõhulihaste rullimine |
76kg
10x
76kg
10x
76kg
10x
76kg
10x
76kg
10x
|
50 | 3800 |
| 11 | Lying Rear Lateral Raise | 0 | 0 | |
| 12 | Smith Machine Behind Neck Press | 0 | 0 | |
| Kokku | 661 | 24120 | ||
Märkmed
8:51 - 9:57
UniSport Töölö
Overall impression: great pump
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