May 5, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Military Press |
50kg
6x
50kg
6x
50kg
6x
50kg
6x
50kg
6x
|
30 | 1500 |
| 2 | Barbell Upright Row |
50kg
10x
50kg
10x
50kg
10x
50kg
10x
50kg
10x
|
50 | 2500 |
| 3 | Barbell Shrugs |
50kg
10x
50kg
10x
50kg
10x
50kg
10x
50kg
10x
|
50 | 2500 |
| 4 | Barbell Rear Delt Row |
50kg
10x
50kg
10x
50kg
10x
50kg
10x
50kg
10x
|
50 | 2500 |
| 5 | Smith Machine Shrugs |
70kg
20x
70kg
20x
70kg
20x
70kg
20x
70kg
20x
|
100 | 7000 |
| 6 | Lying Cable Crossover Rear Deltoid Row |
10kg
20x
10kg
15x
10kg
15x
10kg
15x
10kg
20x
|
85 | 850 |
| 7 | Face-pull |
10kg
20x
10kg
20x
10kg
20x
10kg
20x
10kg
20x
|
100 | 1000 |
| 8 | Smith Machine Behind Neck Press |
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
10x
|
50 | 2000 |
| 9 | Seated Cable Ab Crunches |
30kg
20x
30kg
20x
30kg
20x
30kg
20x
30kg
20x
|
100 | 3000 |
| 10 | Kõhulihaste rullimine põlvede peal |
78kg
10x
78kg
10x
78kg
10x
78kg
10x
78kg
10x
|
50 | 3900 |
| Kokku | 665 | 26750 | ||
Märkmed
7:04 - 7:58
UniSport Viikki
Overall impression: good strength
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