May 2, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Pull-Ups |
77kg
10x
77kg
10x
77kg
8x
77kg
6x
77kg
6x
|
40 | 3080 |
| 2 | Wide Grip Lat Pulldown |
40kg
15x
40kg
15x
40kg
15x
40kg
15x
40kg
20x
|
80 | 3200 |
| 3 | Cable Row |
50kg
10x
50kg
10x
50kg
10x
50kg
10x
50kg
10x
|
50 | 2500 |
| 4 | Smith Machine Dead Lifts |
70kg
10x
70kg
10x
70kg
10x
70kg
10x
70kg
10x
|
50 | 3500 |
| 5 | Smith Machine Rear Deltoid Row |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
50 | 1000 |
| 6 | Rear Deltoid Row |
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
10x
|
100 | 3000 |
| 7 | Back Extension Machine |
50kg
10x
70kg
10x
70kg
10x
70kg
10x
70kg
10x
|
50 | 3300 |
| 8 | Kõhulihaste masin |
70kg
10x
80kg
10x
80kg
10x
80kg
10x
80kg
10x
|
50 | 3900 |
| 9 | Rotary Torso Machine |
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
10x
|
100 | 3000 |
| 10 | Leg Raises |
77kg
10x
77kg
10x
77kg
10x
77kg
10x
77kg
10x
|
50 | 3850 |
| 11 | Kõhulihaste rullimine põlvede peal |
77kg
10x
77kg
10x
77kg
10x
77kg
10x
77kg
10x
|
50 | 3850 |
| 12 | Incline Chest Press |
10kg
20x
10kg
20x
10kg
20x
|
60 | 600 |
| Kokku | 730 | 34780 | ||
Märkmed
8:58 - 9:58
UniSport Töölö
Overall impression: hard workout
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