April 10, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Military Press |
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
10x
|
50 | 2000 |
| 2 | Barbell Upright Row |
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
12x
|
52 | 2080 |
| 3 | Barbell Shrugs |
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
20x
|
60 | 2400 |
| 4 | Barbell Rear Delt Row |
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
15x
|
55 | 2200 |
| 5 | Smith Machine Shrugs |
70kg
20x
70kg
15x
70kg
15x
70kg
15x
70kg
20x
|
85 | 5950 |
| 6 | Lying Cable Crossover Rear Deltoid Row |
10kg
15x
10kg
15x
10kg
15x
10kg
15x
10kg
15x
|
75 | 750 |
| 7 | Face-pull |
5kg
15x
5kg
15x
5kg
15x
10kg
15x
20kg
15x
|
75 | 675 |
| 8 | Smith Machine Behind Neck Press |
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
12x
|
60 | 2400 |
| 9 | Seated Cable Ab Crunches |
30kg
20x
30kg
20x
30kg
20x
30kg
20x
30kg
20x
|
100 | 3000 |
| 10 | Kõhulihaste rullimine põlvede peal |
77kg
10x
77kg
10x
77kg
10x
77kg
10x
77kg
10x
|
50 | 3850 |
| 11 | Standing Bicep Curls |
10kg
30x
|
30 | 300 |
| 12 | Triceps Pushdown with Rope |
5kg
40x
|
40 | 200 |
| Kokku | 732 | 25805 | ||
Märkmed
7:05 - 8:00
UniSport Viikki
Overall impression: great feeling, good pump
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