October 27, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Military Press |
35kg
15x
35kg
15x
35kg
15x
35kg
12x
35kg
15x
|
72 | 2520 |
| 2 | Barbell Upright Rows |
20kg
12x
20kg
12x
20kg
15x
20kg
12x
20kg
20x
|
71 | 1420 |
| 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 | Face-pull |
45kg
10x
45kg
10x
45kg
10x
45kg
20x
45kg
20x
|
70 | 3150 |
| 6 | Lying Cable Crossover Rear Deltoid Row |
20kg
20x
30kg
15x
30kg
15x
30kg
15x
30kg
20x
|
85 | 2350 |
| 7 | Cable Lateral Raises |
20kg
10x
15kg
10x
15kg
10x
15kg
10x
10kg
20x
|
60 | 850 |
| 8 | Smith Machine Shrugs |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
20x
|
60 | 1200 |
| 9 | Smith Machine Behind Neck Press |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
50 | 1000 |
| Kokku | 668 | 19490 | ||
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