March 21, 2024
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine |
120lb
12x
100lb
15x
|
27 | 2940 |
| 2 | Bench Dips |
90lb
15x
|
15 | 1350 |
| 3 | Bicep Curls Machine |
40lb
22x
40lb
18x
|
40 | 1600 |
| 4 | quadriceps |
70lb
60x
70lb
60x
150lb
60x
|
180 | 17400 |
| 5 | Thigh Abductor |
80lb
50x
|
50 | 4000 |
| 6 | Thigh Adductor |
80lb
0x
|
0 | 0 |
| 7 | Kõhulihaste masin |
70lb
20x
|
20 | 1400 |
| 8 | hamstring |
60lb
20x
60lb
15x
|
35 | 2100 |
| 9 | overhead press |
70lb
0x
60lb
25x
60lb
25x
60lb
25x
|
75 | 4500 |
| 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 |
110lb
10x
|
10 | 1100 |
| 14 | shrugs bands |
160lb
20x
|
20 | 3200 |
| 15 | Donkey Calf Raises |
190lb
15x
|
15 | 2850 |
| 16 | Front and Back Neck Isometric |
10lb
20x
10lb
20x
|
40 | 400 |
| 17 | Rear Deltoid Row |
80lb
20x
60lb
0x
|
20 | 1600 |
| 18 | Back Extension |
130lb
25x
|
25 | 3250 |
| 19 | Liblikmasin |
160lb
0x
150lb
15x
|
15 | 2250 |
| 20 | Õla tagaosa masinal |
110lb
17x
|
17 | 1870 |
| 21 | Cable Upright Rows |
100lb
0x
|
0 | 0 |
| Kokku | 639 | 56310 | ||
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