March 5, 2022
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Kõhulihaste masin |
125lb
35x
|
35 | 4375 |
| 2 | Ploki tõmbed ülalt |
120lb
16x
100lb
10x
|
26 | 2920 |
| 3 | Jala sirutused masinal |
70lb
140x
150lb
80x
|
220 | 21800 |
| 4 | Thigh Abductor |
190lb
100x
|
100 | 19000 |
| 5 | Thigh Adductor |
190lb
100x
|
100 | 19000 |
| 6 | Jala kõverdused masinal |
50lb
65x
40lb
20x
|
85 | 4050 |
| 7 | Donkey Calf Raises |
135lb
50x
|
50 | 6750 |
| 8 | Rinnalt surumine masinal |
90lb
20x
70lb
15x
|
35 | 2850 |
| 9 | Bicep Curls |
90lb
20x
70lb
20x
|
40 | 3200 |
| 10 | Incline Pushdown |
110lb
14x
|
14 | 1540 |
| 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 |
100lb
15x
|
15 | 1500 |
| 16 | Leg Raises |
40lb
12x
|
12 | 480 |
| 17 | Back Extension on Stability Ball |
45lb
20x
|
20 | 900 |
| 18 | Keretõsted kõhule |
50lb
40x
|
40 | 2000 |
| 19 | Bent Over Cable Lateral Raises |
10lb
40x
|
40 | 400 |
| 20 | Barbell Incline Triceps Extension |
15lb
40x
10lb
40x
|
80 | 1000 |
| 21 | Dumbbell Shoulder Press |
40lb
30x
|
30 | 1200 |
| 22 | Hack Squats |
100lb
60x
|
60 | 6000 |
| 23 | Front and Back Neck Isometric |
10lb
40x
|
40 | 400 |
| Kokku | 1108 | 106734 | ||
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