March 29, 2022
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Kõhulihaste masin |
100lb
15x
80lb
15x
|
30 | 2700 |
| 2 | Jala sirutused masinal |
130lb
50x
|
50 | 6500 |
| 3 | Thigh Abductor |
15lb
40x
|
40 | 600 |
| 4 | Thigh Adductor |
10lb
40x
|
40 | 400 |
| 5 | Hack Squat Machine |
110lb
15x
|
15 | 1650 |
| 6 | Sääremasin |
120lb
12x
100lb
10x
|
22 | 2440 |
| 7 | Ploki tõmbed ülalt |
170lb
80x
|
80 | 13600 |
| 8 | Rinnalt surumine masinal |
145lb
15x
130lb
10x
|
25 | 3475 |
| 9 | Incline Pushdown |
40lb
30x
|
30 | 1200 |
| 10 | Liblikmasin |
80lb
25x
|
25 | 2000 |
| 11 | Õla tagaosa masinal |
170lb
80x
|
80 | 13600 |
| 12 | Seated Cable Rows |
40lb
11x
|
11 | 440 |
| 13 | Cable Shrugs |
85lb
10x
|
10 | 850 |
| 14 | Cable Incline Triceps Extension |
20lb
40x
|
40 | 800 |
| 15 | shoulder extension cable |
15lb
50x
|
50 | 750 |
| 16 | Leg Lift |
115lb
16x
|
16 | 1840 |
| 17 | Shoulder Press |
25lb
20x
|
20 | 500 |
| 18 | Lying Triceps Extension |
100lb
18x
|
18 | 1800 |
| 19 | Front and Back Neck Isometric |
72lb
20x
|
20 | 1440 |
| 20 | Back Extension |
20lb
20x
|
20 | 400 |
| 21 | Keretõsted kõhule |
130lb
50x
|
50 | 6500 |
| 22 | Biitseps kangiga seistes |
70lb
140x
150lb
75x
|
215 | 21050 |
| Kokku | 907 | 84535 | ||
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