February 16, 2024
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Rinnalt surumine masinal |
120lb
20x
100lb
12x
90lb
10x
|
42 | 4500 |
| 2 | bicep curl |
50lb
20x
40lb
15x
|
35 | 1600 |
| 3 | Jala sirutused masinal |
90lb
60x
90lb
69x
170lb
50x
|
179 | 20110 |
| 4 | Thigh Abductor |
80lb
20x
|
20 | 1600 |
| 5 | Thigh Adductor |
80lb
30x
|
30 | 2400 |
| 6 | Kõhulihaste masin |
80lb
20x
|
20 | 1600 |
| 7 | hamstring |
70lb
20x
60lb
20x
|
40 | 2600 |
| 8 | overhead press |
70lb
20x
70lb
20x
60lb
20x
60lb
10x
|
70 | 4600 |
| 9 | Ploki tõmbed ülalt |
110lb
12x
|
12 | 1320 |
| 10 | Cable Incline Triceps Extension |
100lb
20x
|
20 | 2000 |
| 11 | Calf Raises with Bands |
190lb
16x
|
16 | 3040 |
| 12 | Cable Shrugs |
170lb
20x
|
20 | 3400 |
| 13 | Back Extension |
130lb
25x
|
25 | 3250 |
| 14 | Shoulder Press |
80lb
40x
80lb
40x
|
80 | 6400 |
| 15 | Liblikmasin |
160lb
15x
140lb
10x
|
25 | 3800 |
| 16 | Õla tagaosa masinal |
110lb
17x
|
17 | 1870 |
| 17 | Front and Back Neck Isometric |
10lb
20x
10lb
20x
|
40 | 400 |
| 18 | Back Extension cable |
100lb
15x
|
15 | 1500 |
| 19 | Ploki tõmbed ülalt |
110lb
10x
|
10 | 1100 |
| 20 | Kükk |
100lb
12x
100lb
12x
|
24 | 2400 |
| Kokku | 740 | 69490 | ||
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