November 22, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Bench Dips |
85kg
20x
85kg
20x
85kg
20x
85kg
20x
85kg
20x
|
100 | 8500 |
| 2 | Preacher Curl Machine |
10kg
15x
15kg
15x
15kg
15x
15kg
15x
15kg
15x
|
75 | 1050 |
| 3 | Close Triceps Push-Up |
85kg
12x
85kg
12x
85kg
12x
85kg
12x
85kg
20x
|
68 | 5780 |
| 4 | Alternate Incline Curl |
12kg
12x
12kg
12x
12kg
12x
12kg
12x
12kg
20x
|
68 | 816 |
| 5 | Prantsuse surumine |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
20x
|
60 | 1200 |
| 6 | Close Grip EZ Bar Curls |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
20x
|
60 | 1200 |
| 7 | Triceps Pushdown with Rope |
21kg
10x
21kg
10x
21kg
10x
15kg
10x
15kg
25x
|
65 | 1155 |
| 8 | Cable Machine Preacher Curl |
15kg
10x
15kg
10x
15kg
10x
15kg
10x
15kg
25x
|
65 | 975 |
| 9 | Cable Crossover |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
20x
|
60 | 1200 |
| Kokku | 621 | 21876 | ||
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