March 22, 2024
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Rinnalt surumine masinal |
110lb
20x
100lb
15x
|
35 | 3700 |
| 2 | Bench Dips |
90lb
15x
|
15 | 1350 |
| 3 | bicep curl |
40lb
20x
40lb
20x
|
40 | 1600 |
| 4 | quadriceps |
70lb
70x
70lb
70x
150lb
60x
|
200 | 18800 |
| 5 | Thigh Abductor |
80lb
60x
|
60 | 4800 |
| 6 | Thigh Adductor |
80lb
0x
|
0 | 0 |
| 7 | Keretõsted |
80lb
20x
80lb
20x
|
40 | 3200 |
| 8 | hamstring |
70lb
15x
60lb
15x
|
30 | 1950 |
| 9 | Shoulder Press |
70lb
20x
60lb
20x
|
40 | 2600 |
| 10 | triceps extension |
100lb
15x
100lb
15x
|
30 | 3000 |
| 11 | Ploki tõmbed ülalt |
110lb
15x
110lb
12x
|
27 | 2970 |
| 12 | Squats |
150lb
14x
150lb
12x
|
26 | 3900 |
| 13 | Cable Shrugs |
150lb
20x
|
20 | 3000 |
| 14 | Donkey Calf Raises |
190lb
15x
|
15 | 2850 |
| 15 | Shoulder Press |
100lb
40x
100lb
20x
|
60 | 6000 |
| 16 | Back Extension |
130lb
25x
|
25 | 3250 |
| 17 | Rinnamasin |
150lb
15x
|
15 | 2250 |
| 18 | Õla tagaosa masinal |
100lb
16x
|
16 | 1600 |
| 19 | Front and Back Neck Isometric |
10lb
20x
10lb
20x
|
40 | 400 |
| 20 | Leg Lift |
100lb
0x
|
0 | 0 |
| 21 | Upright Row |
80lb
15x
|
15 | 1200 |
| Kokku | 749 | 68420 | ||
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