April 28, 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
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 |
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
12x
|
60 | 2400 |
| 5 | Smith Machine Shrugs |
50kg
20x
50kg
20x
50kg
20x
50kg
20x
50kg
20x
|
100 | 5000 |
| 6 | Lying Cable Crossover Rear Deltoid Row |
12kg
12x
13kg
12x
12kg
12x
13kg
12x
12kg
12x
|
60 | 744 |
| 7 | Face-pull |
12kg
20x
15kg
20x
28kg
10x
|
50 | 820 |
| 8 | Smith Machine Behind Neck Press |
50kg
8x
50kg
6x
50kg
6x
50kg
6x
50kg
6x
|
32 | 1600 |
| 9 | Seated Cable Ab Crunches |
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
10x
|
50 | 2000 |
| 10 | Kõhulihaste rullimine põlvede peal |
77kg
10x
77kg
10x
77kg
10x
77kg
10x
77kg
10x
|
50 | 3850 |
| Kokku | 602 | 24414 | ||
Märkmed
7:06 - 7:56
UniSport Viikki
Overall impression: great feeling, good pump
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