Jõusaali Trenn

# Harjutus Seeriad Tõsteid Raskus
1 Kõhulihaste masin
80lb
35x
35 2800
2 Ploki tõmbed ülalt
100lb
16x
100lb
10x
26 2600
3 Jala sirutused masinal
70lb
140x
150lb
75x
215 21050
4 Thigh Abductor
190lb
100x
100 19000
5 Thigh Adductor
190lb
100x
100 19000
6 Jala kõverdused masinal
40lb
80x
80 3200
7 Donkey Calf Raises
130lb
50x
50 6500
8 Rinnalt surumine masinal
115lb
8x
115lb
7x
15 1725
9 Bicep Curls
80lb
25x
70lb
25x
50 3750
10 Incline Pushdown
130lb
12x
12 1560
11 Flat Bench Cable Flys
165lb
13x
145lb
10x
23 3595
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
110lb
20x
100lb
20x
40 4200
16 Leg Raises
40lb
12x
12 480
17 Back Extension on Stability Ball
45lb
0x
0 0
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
0x
0 0
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 961 100524

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