January 24, 2016
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine |
50kg
12x
90kg
5x
90kg
5x
90kg
5x
90kg
5x
95kg
5x
|
37 | 2875 |
| 2 | Incline Bench Press |
70kg
5x
70kg
5x
70kg
5x
70kg
5x
70kg
5x
|
25 | 1750 |
| 3 | Dumbbell Flys |
18kg
10x
18kg
10x
18kg
10x
|
30 | 540 |
| 4 | Straight Arm Pullover |
37kg
10x
37kg
10x
37kg
10x
|
30 | 1110 |
| 5 | Side Bend |
24kg
20x
24kg
20x
24kg
20x
24kg
20x
|
80 | 1920 |
| 6 | Close Grip Standing Bicep Curls |
40kg
10x
40kg
10x
40kg
10x
|
30 | 1200 |
| 7 | Concentration Curls |
12kg
10x
12kg
10x
12kg
10x
|
30 | 360 |
| 8 | french press |
40kg
10x
40kg
10x
40kg
10x
|
30 | 1200 |
| 9 | Triceps Pushdown |
25kg
10x
25kg
10x
25kg
10x
|
30 | 750 |
| 10 | Ülakehatõsted kaldpingil |
10kg
20x
10kg
20x
10kg
20x
10kg
20x
|
80 | 800 |
| Kokku | 402 | 12505 | ||
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