October 15, 2022
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Kõhulihaste masin |
85lb
40x
|
40 | 3400 |
| 2 | Ploki tõmbed ülalt |
100lb
16x
100lb
0x
|
16 | 1600 |
| 3 | Jala sirutused masinal |
70lb
140x
150lb
0x
|
140 | 9800 |
| 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 |
135lb
50x
|
50 | 6750 |
| 8 | Rinnalt surumine masinal |
90lb
20x
70lb
0x
|
20 | 1800 |
| 9 | Bicep Curls |
90lb
0x
70lb
20x
|
20 | 1400 |
| 10 | Incline Pushdown |
115lb
12x
|
12 | 1380 |
| 11 | Flat Bench Cable Flys |
145lb
0x
130lb
0x
|
0 | 0 |
| 12 | Õla tagaosa masinal |
130lb
0x
|
0 | 0 |
| 13 | Cable Upright Rows |
100lb
0x
|
0 | 0 |
| 14 | Trapets masinal |
72lb
17x
|
17 | 1224 |
| 15 | Cable Incline Triceps Extension |
120lb
15x
|
15 | 1800 |
| 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
20x
10lb
20x
|
40 | 400 |
| 20 | Barbell Incline Triceps Extension |
15lb
0x
|
0 | 0 |
| 21 | Dumbbell Shoulder Press |
40lb
0x
|
0 | 0 |
| 22 | Hack Squats |
100lb
40x
|
40 | 4000 |
| 23 | Front and Back Neck Isometric |
10lb
0x
|
0 | 0 |
| Kokku | 590 | 55754 | ||
Märkmed
Weak and 4 lb weight loss
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