March 4, 2016
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Hack Squats |
45kg
10x
45kg
10x
45kg
10x
45kg
10x
45kg
10x
|
50 | 2250 |
| 2 | Leg extension rack |
83kg
6x
83kg
6x
83kg
6x
83kg
6x
83kg
10x
|
34 | 2822 |
| 3 | Leg Extensions |
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
20x
|
60 | 1800 |
| 4 | Seated Leg Curl |
82kg
15x
82kg
15x
82kg
15x
82kg
15x
82kg
20x
|
80 | 6560 |
| 5 | Sääremasin |
20kg
15x
20kg
15x
20kg
15x
20kg
15x
20kg
20x
|
80 | 1600 |
| 6 | Standing Calf Raises |
83kg
20x
83kg
20x
83kg
20x
83kg
20x
83kg
40x
|
120 | 9960 |
| 7 | Biitseps hantlitega vahelduvalt |
7kg
12x
8kg
12x
7kg
12x
8kg
12x
7kg
12x
8kg
12x
7kg
20x
8kg
20x
7kg
20x
8kg
20x
|
152 | 1140 |
| 8 | Triceps Pushdown with Rope |
15kg
15x
15kg
15x
15kg
15x
15kg
15x
15kg
20x
|
80 | 1200 |
| 9 | Alternate Hammer Curl |
7kg
10x
8kg
10x
5kg
20x
5kg
20x
5kg
20x
5kg
20x
5kg
20x
5kg
20x
5kg
20x
5kg
20x
|
180 | 950 |
| Kokku | 836 | 28282 | ||
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