Jõusaali Trenn

# Harjutus Seeriad Tõsteid Raskus
1 Kõhulihaste masin
95lb
30x
30 2850
2 Ploki tõmbed ülalt
120lb
12x
100lb
10x
22 2440
3 Jala sirutused masinal
70lb
140x
150lb
75x
215 21050
4 Thigh Abductor
190lb
80x
80 15200
5 Thigh Adductor
190lb
60x
60 11400
6 Jala kõverdused masinal
40lb
80x
80 3200
7 Donkey Calf Raises
130lb
50x
50 6500
8 Rinnalt surumine masinal
90lb
20x
70lb
15x
35 2850
9 Bicep Curls
80lb
30x
70lb
20x
50 3800
10 Incline Pushdown
110lb
12x
12 1320
11 Flat Bench Cable Flys
145lb
15x
130lb
8x
23 3215
12 Õla tagaosa masinal
115lb
16x
16 1840
13 Cable Upright Rows
85lb
10x
10 850
14 Trapets masinal
72lb
20x
20 1440
15 Cable Incline Triceps Extension
120lb
0x
0 0
16 Leg Raises
40lb
12x
12 480
17 Back Extension on Stability Ball
45lb
20x
20 900
18 Keretõsted kõhule
50lb
0x
0 0
19 Bent Over Cable Lateral Raises
10lb
20x
10lb
20x
40 400
20 Barbell Incline Triceps Extension
15lb
60x
60 900
21 Dumbbell Shoulder Press
40lb
30x
30 1200
22 Hack Squats
100lb
50x
50 5000
23 Front and Back Neck Isometric
10lb
40x
40 400
Kokku 955 87235

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