September 4, 2023
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Kõhulihaste masin |
85lb
20x
|
20 | 1700 |
| 2 | Leg Extensions |
80lb
100x
150lb
50x
|
150 | 15500 |
| 3 | Thigh Abductor |
190lb
30x
|
30 | 5700 |
| 4 | Thigh Adductor |
190lb
30x
|
30 | 5700 |
| 5 | Hack Squat Machine |
130lb
30x
|
30 | 3900 |
| 6 | Jala kõverdused masinal |
40lb
80x
|
80 | 3200 |
| 7 | shoulder extension cable |
10lb
20x
|
20 | 200 |
| 8 | Cable Shrugs |
90lb
22x
|
22 | 1980 |
| 9 | Ploki tõmbed ülalt |
120lb
15x
100lb
0x
|
15 | 1800 |
| 10 | Cable Incline Triceps Extension |
55lb
0x
|
0 | 0 |
| 11 | Rinnalt surumine masinal |
110lb
18x
90lb
15x
|
33 | 3330 |
| 12 | Incline Pushdown |
110lb
0x
|
0 | 0 |
| 13 | bicep curl |
40lb
22x
70lb
22x
|
44 | 2420 |
| 14 | Incline Flys |
145lb
0x
130lb
0x
|
0 | 0 |
| 15 | Õla tagaosa masinal |
115lb
0x
|
0 | 0 |
| 16 | Ploki tõmbed istudes vastu kõhtu |
85lb
10x
|
10 | 850 |
| 17 | Barbell Shoulder Press |
40lb
0x
|
0 | 0 |
| 18 | Leg Lift |
40lb
12x
|
12 | 480 |
| 19 | Front and Back Neck Isometric |
10lb
0x
|
0 | 0 |
| Kokku | 496 | 46760 | ||
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