September 6, 2023
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Kõhulihaste masin |
85lb
35x
|
35 | 2975 |
| 2 | Leg Extensions |
70kg
140x
150kg
75x
|
215 | 21050 |
| 3 | Thigh Abductor |
190kg
30x
|
30 | 5700 |
| 4 | Thigh Adductor |
190kg
30x
|
30 | 5700 |
| 5 | Hack Squat Machine |
130kg
40x
|
40 | 5200 |
| 6 | Jala kõverdused masinal |
40kg
80x
|
80 | 3200 |
| 7 | shoulder extension cable |
10kg
40x
|
40 | 400 |
| 8 | Cable Shrugs |
72kg
22x
|
22 | 1584 |
| 9 | Ploki tõmbed ülalt |
100kg
15x
100kg
15x
|
30 | 3000 |
| 10 | Cable Incline Triceps Extension |
55kg
20x
|
20 | 1100 |
| 11 | Rinnalt surumine masinal |
90kg
18x
70kg
15x
|
33 | 2670 |
| 12 | Incline Pushdown |
110kg
12x
|
12 | 1320 |
| 13 | bicep curl |
80kg
22x
70kg
22x
|
44 | 3300 |
| 14 | Incline Flys |
145kg
15x
130kg
10x
|
25 | 3475 |
| 15 | Õla tagaosa masinal |
115kg
16x
|
16 | 1840 |
| 16 | Ploki tõmbed istudes vastu kõhtu |
85kg
10x
|
10 | 850 |
| 17 | Barbell Shoulder Press |
40kg
30x
|
30 | 1200 |
| 18 | Leg Lift |
40kg
12x
|
12 | 480 |
| 19 | Front and Back Neck Isometric |
10kg
40x
|
40 | 400 |
| Kokku | 764 | 65444 | ||
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