August 18, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Military Press |
35kg
12x
35kg
12x
35kg
12x
35kg
12x
35kg
12x
|
60 | 2100 |
| 2 | Barbell Upright Rows |
35kg
12x
35kg
12x
35kg
12x
35kg
12x
35kg
12x
|
60 | 2100 |
| 3 | Barbell Shrugs |
35kg
20x
35kg
20x
35kg
20x
35kg
20x
35kg
20x
|
100 | 3500 |
| 4 | Barbell Rear Delt Row |
35kg
20x
35kg
20x
35kg
20x
35kg
20x
35kg
20x
|
100 | 3500 |
| 5 | Lying Cable Crossover Rear Deltoid Row |
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
20x
|
60 | 1800 |
| 6 | Face-pull |
50kg
20x
50kg
20x
50kg
20x
50kg
20x
50kg
20x
|
100 | 5000 |
| 7 | Cable Lateral Raises |
20kg
10x
20kg
10x
15kg
10x
15kg
10x
15kg
12x
10kg
12x
10kg
12x
|
76 | 1120 |
| 8 | Smith Machine Shrugs |
70kg
12x
70kg
12x
70kg
12x
70kg
12x
70kg
20x
20kg
20x
|
88 | 5160 |
| 9 | Smith Machine Behind Neck Press |
20kg
15x
20kg
15x
20kg
15x
20kg
15x
20kg
15x
|
75 | 1500 |
| Kokku | 719 | 25780 | ||
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