March 2, 2024
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine |
120lb
20x
100lb
20x
|
40 | 4400 |
| 2 | Bench Dips |
90lb
15x
|
15 | 1350 |
| 3 | Bicep Curls Machine |
50lb
22x
40lb
18x
|
40 | 1820 |
| 4 | quadriceps |
80lb
60x
80lb
60x
170lb
60x
|
180 | 19800 |
| 5 | Thigh Abductor |
80lb
50x
|
50 | 4000 |
| 6 | Thigh Adductor |
80lb
50x
|
50 | 4000 |
| 7 | Kõhulihaste masin |
80lb
25x
|
25 | 2000 |
| 8 | hamstring |
70lb
20x
60lb
15x
|
35 | 2300 |
| 9 | overhead press |
70lb
25x
70lb
25x
60lb
25x
60lb
25x
|
100 | 6500 |
| 10 | Kükk |
160lb
15x
|
15 | 2400 |
| 11 | Cable Incline Triceps Extension |
100lb
10x
|
10 | 1000 |
| 12 | Plokil sirgete kätega pea kohal |
110lb
10x
|
10 | 1100 |
| 13 | Ploki tõmbed ülalt |
120lb
10x
100lb
12x
|
22 | 2400 |
| 14 | shrugs bands |
170lb
17x
|
17 | 2890 |
| 15 | Donkey Calf Raises |
190lb
15x
|
15 | 2850 |
| 16 | Front and Back Neck Isometric |
10lb
20x
10lb
20x
|
40 | 400 |
| 17 | Rear Deltoid Row |
60lb
0x
60lb
0x
|
0 | 0 |
| 18 | Back Extension |
130lb
0x
|
0 | 0 |
| 19 | Liblikmasin |
160lb
15x
150lb
15x
|
30 | 4650 |
| 20 | Õla tagaosa masinal |
110lb
17x
|
17 | 1870 |
| 21 | Cable Upright Rows |
100lb
0x
|
0 | 0 |
| Kokku | 711 | 65730 | ||
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