April 2, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Military Press |
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
15x
|
55 | 1650 |
| 2 | Barbell Upright Row |
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
15x
|
55 | 1650 |
| 3 | Barbell Shrugs |
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
20x
|
60 | 1800 |
| 4 | Barbell Rear Delt Row |
30kg
20x
30kg
20x
30kg
20x
30kg
20x
30kg
20x
|
100 | 3000 |
| 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
20x
|
68 | 680 |
| 7 | Smith Machine Behind Neck Press |
30kg
12x
30kg
12x
30kg
12x
30kg
12x
30kg
20x
|
68 | 2040 |
| 8 | Face-pull |
5kg
20x
10kg
20x
10kg
20x
10kg
20x
10kg
20x
|
100 | 900 |
| 9 | Seated Cable Ab Crunches |
30kg
20x
30kg
20x
40kg
10x
40kg
10x
30kg
20x
|
80 | 2600 |
| 10 | Kõhulihaste rullimine põlvede peal |
78kg
10x
78kg
10x
78kg
10x
78kg
10x
78kg
10x
|
50 | 3900 |
| 11 | Standing Bicep Curls |
5kg
15x
5kg
15x
5kg
15x
10kg
15x
10kg
20x
|
80 | 575 |
| Kokku | 796 | 24395 | ||
Märkmed
7:04 - 8:00
UniSport Viikki
Overall impression: high-intensity workout
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