Jõusaali Trenn

# Harjutus Seeriad Tõsteid Raskus
1 Rinnalt surumine masinal
120lb
20x
100lb
15x
35 3900
2 Bench Dips
90lb
15x
15 1350
3 bicep curl
50lb
20x
40lb
20x
40 1800
4 quadriceps
80lb
70x
80lb
70x
160lb
60x
200 20800
5 Thigh Abductor
80lb
40x
40 3200
6 Thigh Adductor
80lb
40x
40 3200
7 Keretõsted
80lb
20x
80lb
20x
40 3200
8 hamstring
70lb
15x
60lb
15x
30 1950
9 Shoulder Press
70lb
40x
60lb
40x
80 5200
10 triceps extension
100lb
20x
100lb
0x
20 2000
11 Ploki tõmbed ülalt
110lb
15x
110lb
10x
25 2750
12 Squats
150lb
14x
150lb
14x
28 4200
13 Cable Shrugs
170lb
20x
20 3400
14 Donkey Calf Raises
190lb
15x
15 2850
15 Shoulder Press
100lb
0x
100lb
0x
0 0
16 Back Extension
130lb
25x
25 3250
17 Rinnamasin
160lb
15x
15 2400
18 Õla tagaosa masinal
100lb
20x
20 2000
19 Front and Back Neck Isometric
10lb
0x
10lb
0x
0 0
20 Leg Lift
100lb
0x
0 0
21 Squat To Bench
45lb
10x
10 450
Kokku 698 67900

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