January 7, 2016
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine |
80kg
10x
80kg
10x
80kg
10x
80kg
8x
|
38 | 3040 |
| 2 | Incline Bench Press |
60kg
10x
60kg
10x
60kg
10x
60kg
9x
|
39 | 2340 |
| 3 | Dumbbell Flys |
15kg
10x
15kg
10x
15kg
10x
15kg
10x
|
40 | 600 |
| 4 | Straight Arm Pullover |
37kg
10x
37kg
10x
37kg
10x
37kg
10x
|
40 | 1480 |
| 5 | Side Bend |
24kg
15x
24kg
15x
24kg
15x
24kg
15x
|
60 | 1440 |
| 6 | Close Grip Standing Bicep Curls |
34kg
12x
34kg
12x
34kg
12x
34kg
12x
|
48 | 1632 |
| 7 | Concentration Curls |
15kg
10x
15kg
10x
15kg
10x
15kg
10x
|
40 | 600 |
| 8 | french press |
34kg
10x
34kg
10x
34kg
10x
34kg
10x
|
40 | 1360 |
| 9 | Triceps Pushdown |
25kg
10x
25kg
10x
25kg
10x
25kg
10x
|
40 | 1000 |
| 10 | Ülakehatõsted kaldpingil |
0kg
20x
0kg
20x
0kg
20x
0kg
20x
0kg
20x
|
100 | 0 |
| Kokku | 485 | 13492 | ||
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