Jõusaali Trenn

# Harjutus Seeriad Tõsteid Raskus
1 Kõhulihaste masin
125lb
25x
25 3125
2 Ploki tõmbed ülalt
120lb
16x
100lb
10x
26 2920
3 Jala sirutused masinal
70lb
140x
150lb
75x
215 21050
4 Thigh Abductor
170lb
50x
50 8500
5 Thigh Adductor
170lb
50x
50 8500
6 Jala kõverdused masinal
50lb
80x
80 4000
7 Donkey Calf Raises
140lb
60x
60 8400
8 Rinnalt surumine masinal
90lb
20x
70lb
15x
35 2850
9 Bicep Curls
90lb
20x
70lb
20x
40 3200
10 Incline Pushdown
130lb
12x
12 1560
11 Flat Bench Cable Flys
145lb
15x
130lb
8x
23 3215
12 Õla tagaosa masinal
130lb
16x
16 2080
13 Cable Upright Rows
85lb
10x
10 850
14 Trapets masinal
72lb
17x
17 1224
15 Cable Incline Triceps Extension
120lb
15x
15 1800
16 Leg Raises
40lb
12x
12 480
17 Back Extension on Stability Ball
35lb
20x
20 700
18 Keretõsted kõhule
50lb
40x
40 2000
19 Bent Over Cable Lateral Raises
10lb
20x
20 200
20 Barbell Incline Triceps Extension
15lb
40x
40 600
21 Dumbbell Shoulder Press
40lb
30x
30 1200
22 Hack Squats
100lb
50x
180lb
10x
60 6800
23 Front and Back Neck Isometric
10lb
40x
40 400
Kokku 936 85654

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