April 1, 2022
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Kõhulihaste masin |
110lb
25x
|
25 | 2750 |
| 2 | Ploki tõmbed ülalt |
120lb
12x
100lb
8x
|
20 | 2240 |
| 3 | Jala sirutused masinal |
70lb
140x
150lb
75x
|
215 | 21050 |
| 4 | Thigh Abductor |
170lb
80x
|
80 | 13600 |
| 5 | Thigh Adductor |
170lb
80x
|
80 | 13600 |
| 6 | Jala kõverdused masinal |
40lb
80x
|
80 | 3200 |
| 7 | Donkey Calf Raises |
130lb
50x
|
50 | 6500 |
| 8 | Rinnalt surumine masinal |
100lb
15x
80lb
10x
|
25 | 2300 |
| 9 | Bicep Curls |
90lb
20x
70lb
20x
|
40 | 3200 |
| 10 | Incline Pushdown |
115lb
15x
|
15 | 1725 |
| 11 | Flat Bench Cable Flys |
145lb
12x
130lb
6x
|
18 | 2520 |
| 12 | Õla tagaosa masinal |
115lb
16x
|
16 | 1840 |
| 13 | Cable Upright Rows |
100lb
10x
|
10 | 1000 |
| 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 |
25lb
20x
|
20 | 500 |
| 18 | Keretõsted kõhule |
40lb
20x
|
20 | 800 |
| 19 | Bent Over Cable Lateral Raises |
10lb
40x
|
40 | 400 |
| 20 | Barbell Incline Triceps Extension |
15lb
40x
|
40 | 600 |
| 21 | Hack Squat Machine |
130lb
50x
|
50 | 6500 |
| 22 | Front and Back Neck Isometric |
20lb
20x
20lb
20x
|
40 | 800 |
| Kokku | 928 | 88329 | ||
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