May 11, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Military Press |
50kg
8x
50kg
8x
50kg
8x
50kg
8x
50kg
8x
|
40 | 2000 |
| 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 |
60kg
20x
80kg
15x
80kg
15x
80kg
15x
40kg
30x
|
95 | 6000 |
| 6 | Face-pull |
10kg
20x
10kg
15x
10kg
15x
10kg
15x
10kg
20x
|
85 | 850 |
| 7 | Smith Machine Behind Neck Press |
40kg
12x
40kg
10x
40kg
8x
40kg
8x
40kg
8x
|
46 | 1840 |
| 8 | Seated Cable Ab Crunches |
35kg
15x
35kg
15x
35kg
15x
35kg
15x
|
60 | 2100 |
| 9 | Kõhulihaste rullimine põlvede peal |
79kg
10x
79kg
10x
79kg
10x
79kg
10x
79kg
10x
|
50 | 3950 |
| 10 | Lying Rear Lateral Raise |
6kg
15x
6kg
15x
6kg
15x
6kg
15x
6kg
15x
|
75 | 450 |
| Kokku | 601 | 24690 | ||
Märkmed
7:09 - 8:59
UniSport Viikki
Overall impression: good ab pump, good workout
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