August 6, 2023
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Kõhulihaste masin |
85lb
35x
|
35 | 2975 |
| 2 | Leg Extensions |
70lb
140x
150lb
75x
|
215 | 21050 |
| 3 | Thigh Abductor |
190lb
30x
|
30 | 5700 |
| 4 | Thigh Adductor |
190lb
30x
|
30 | 5700 |
| 5 | Hack Squat Machine |
130lb
40x
|
40 | 5200 |
| 6 | Jala kõverdused masinal |
40lb
80x
|
80 | 3200 |
| 7 | shoulder extension cable |
10lb
40x
|
40 | 400 |
| 8 | Cable Shrugs |
72lb
22x
|
22 | 1584 |
| 9 | Ploki tõmbed ülalt |
100lb
15x
100lb
15x
|
30 | 3000 |
| 10 | Cable Incline Triceps Extension |
55lb
20x
|
20 | 1100 |
| 11 | Rinnalt surumine masinal |
90lb
18x
70lb
15x
|
33 | 2670 |
| 12 | Incline Pushdown |
110lb
12x
|
12 | 1320 |
| 13 | bicep curl |
80lb
22x
70lb
22x
|
44 | 3300 |
| 14 | Incline Flys |
145lb
15x
130lb
10x
|
25 | 3475 |
| 15 | Õla tagaosa masinal |
115lb
16x
|
16 | 1840 |
| 16 | Ploki tõmbed istudes vastu kõhtu |
85lb
10x
|
10 | 850 |
| 17 | Barbell Shoulder Press |
40lb
30x
|
30 | 1200 |
| 18 | Leg Lift |
40lb
12x
|
12 | 480 |
| 19 | Front and Back Neck Isometric |
10lb
40x
|
40 | 400 |
| 20 | Donkey Calf Raises |
180lb
35x
|
35 | 6300 |
| 21 | Back Extension |
130lb
25x
|
25 | 3250 |
| Kokku | 824 | 74994 | ||
Märkmed
Back to full strength--and several pounds heavier
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