April 27, 2012
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Incline Chest Press |
60kg
20x
90kg
9x
90kg
3x
80kg
4x
|
36 | 2600 |
| 2 | Lamades surumine hantlitega kaldpingil |
56kg
8x
56kg
5x
44kg
8x
|
21 | 1080 |
| 3 | Row |
70kg
10x
70kg
6x
60kg
6x
|
22 | 1480 |
| 4 | Wide Grip Lat Pulldown |
67.2kg
9x
67.2kg
4x
61.6kg
5x
|
18 | 1181.6 |
| 5 | Dumbell Lateral Raises |
20kg
10x
20kg
10x
20kg
7x
|
27 | 540 |
| 6 | Dumbell Front Raise |
20kg
10x
20kg
10x
20kg
7x
|
27 | 540 |
| 7 | Lying Rear Lateral Raise |
10kg
15x
10kg
15x
10kg
15x
|
45 | 450 |
| 8 | Õla tagaosa hantlitega |
10kg
17x
10kg
15x
10kg
15x
|
47 | 470 |
| 9 | 10 min abs youtube | 0 | 0 | |
| Kokku | 243 | 8341.6 | ||
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