November 5, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Military Press |
30kg
15x
30kg
15x
30kg
15x
30kg
15x
30kg
15x
|
75 | 2250 |
| 2 | Barbell Shrugs |
30kg
20x
30kg
20x
30kg
20x
30kg
20x
30kg
20x
|
100 | 3000 |
| 3 | Barbell Rear Delt Row |
30kg
20x
30kg
20x
30kg
20x
30kg
20x
30kg
20x
|
100 | 3000 |
| 4 | Lying Cable Crossover Rear Deltoid Row |
10kg
15x
10kg
15x
10kg
15x
10kg
15x
10kg
15x
|
75 | 750 |
| 5 | Face-pull |
15kg
12x
15kg
12x
15kg
12x
15kg
12x
15kg
12x
|
60 | 900 |
| 6 | Smith Machine Shrugs |
33kg
12x
73kg
12x
73kg
12x
73kg
12x
73kg
12x
|
60 | 3900 |
| 7 | Smith Machine Behind Neck Press |
31kg
10x
31kg
10x
31kg
8x
31kg
8x
31kg
10x
|
46 | 1426 |
| 8 | Upright Row |
10kg
15x
10kg
15x
10kg
15x
10kg
15x
10kg
20x
|
80 | 800 |
| 9 | Rear Delt Fly Machine |
20kg
10x
15kg
10x
15kg
10x
15kg
10x
15kg
20x
|
60 | 950 |
| 10 | Dumbbell Lateral Raises |
10kg
15x
10kg
15x
10kg
15x
10kg
15x
10kg
20x
|
80 | 800 |
| Kokku | 736 | 17776 | ||
Märkmed
6:34 - 6:32
Mayor's Gym
Good feeling & pump
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