September 26, 2022
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Kõhulihaste masin |
85lb
40x
|
40 | 3400 |
| 2 | Ploki tõmbed ülalt |
120lb
12x
100lb
10x
|
22 | 2440 |
| 3 | Jala sirutused masinal |
70lb
140x
150lb
75x
|
215 | 21050 |
| 4 | Thigh Abductor |
190lb
50x
|
50 | 9500 |
| 5 | Thigh Adductor |
190lb
50x
|
50 | 9500 |
| 6 | Jala kõverdused masinal |
40lb
80x
|
80 | 3200 |
| 7 | Donkey Calf Raises |
150lb
30x
|
30 | 4500 |
| 8 | Rinnalt surumine masinal |
100lb
18x
80lb
12x
|
30 | 2760 |
| 9 | Bicep Curls |
90lb
20x
70lb
20x
|
40 | 3200 |
| 10 | Incline Pushdown |
130lb
12x
|
12 | 1560 |
| 11 | Flat Bench Cable Flys |
145lb
15x
130lb
8x
|
23 | 3215 |
| 12 | Õla tagaosa masinal |
130lb
0x
|
0 | 0 |
| 13 | Cable Upright Rows |
100lb
0x
|
0 | 0 |
| 14 | Trapets masinal |
72lb
22x
|
22 | 1584 |
| 15 | Cable Incline Triceps Extension |
120lb
0x
|
0 | 0 |
| 16 | Leg Raises |
40lb
0x
|
0 | 0 |
| 17 | Back Extension on Stability Ball |
45lb
0x
|
0 | 0 |
| 18 | Keretõsted kõhule |
50lb
0x
|
0 | 0 |
| 19 | Bent Over Cable Lateral Raises |
10lb
40x
|
40 | 400 |
| 20 | Barbell Incline Triceps Extension |
15lb
0x
|
0 | 0 |
| 21 | Dumbbell Shoulder Press |
20lb
30x
20lb
30x
|
60 | 1200 |
| 22 | Hack Squats |
100lb
40x
130lb
20x
|
60 | 6600 |
| 23 | Front and Back Neck Isometric |
10lb
40x
|
40 | 400 |
| Kokku | 814 | 74509 | ||
Märkmed
concentrated on glutes and abductors
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