March 27, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Military Press |
40kg
12x
40kg
10x
40kg
10x
40kg
10x
40kg
9x
|
51 | 2040 |
| 2 | Barbell Upright Row |
40kg
15x
40kg
15x
40kg
15x
40kg
15x
40kg
15x
|
75 | 3000 |
| 3 | Barbell Shrugs |
40kg
15x
40kg
15x
40kg
15x
40kg
15x
40kg
15x
|
75 | 3000 |
| 4 | Barbell Rear Delt Row |
50kg
15x
50kg
15x
50kg
15x
50kg
15x
50kg
20x
|
80 | 4000 |
| 5 | Smith Machine Shrugs |
70kg
15x
70kg
15x
70kg
15x
70kg
15x
70kg
20x
|
80 | 5600 |
| 6 | Lying Cable Crossover Rear Deltoid Row |
10kg
12x
10kg
12x
10kg
12x
10kg
12x
10kg
12x
|
60 | 600 |
| 7 | Smith Machine Behind Neck Press |
20kg
15x
30kg
15x
30kg
15x
30kg
15x
30kg
15x
|
75 | 2100 |
| 8 | Face-pull |
5kg
12x
5kg
12x
5kg
12x
8kg
12x
10kg
15x
|
63 | 426 |
| 9 | Seated Cable Ab Crunches |
30kg
20x
40kg
15x
40kg
12x
40kg
12x
30kg
20x
|
79 | 2760 |
| 10 | Kõhulihaste rullimine põlvede peal |
77kg
10x
77kg
10x
77kg
10x
77kg
10x
77kg
10x
|
50 | 3850 |
| Kokku | 688 | 27376 | ||
Märkmed
7:07 - 8:06
UniSport Viikki
Overall impression: hard workout
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