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
80lb
70x
80lb
70x
160lb
60x
200 20800
5 Thigh Abductor
80lb
40x
40 3200
6 Thigh Adductor
80lb
0x
0 0
7 Keretõsted
80lb
20x
70lb
20x
40 3000
8 hamstring
70lb
15x
60lb
15x
30 1950
9 Shoulder Press
70lb
20x
70lb
20x
60lb
25x
60lb
25x
90 5800
10 triceps extension
100lb
20x
100lb
10x
30 3000
11 Ploki tõmbed ülalt
110lb
15x
100lb
10x
25 2650
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
10lb
40x
10lb
20x
60 600
16 Back Extension
130lb
25x
25 3250
17 Rinnamasin
160lb
0x
0 0
18 Õla tagaosa masinal
100lb
0x
0 0
19 Front and Back Neck Isometric
10lb
20x
10lb
20x
40 400
20 Leg Lift
100lb
0x
0 0
Kokku 733 61750

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