Jõusaali Trenn

# Harjutus Seeriad Tõsteid Raskus
1 Rinnalt surumine masinal
110lb
20x
100lb
15x
35 3700
2 Bench Dips
90lb
10x
10 900
3 bicep curl
40lb
20x
40lb
20x
40 1600
4 quadriceps
80lb
70x
80lb
70x
150lb
60x
200 20200
5 Thigh Abductor
80lb
40x
40 3200
6 Thigh Adductor
80lb
0x
0 0
7 Keretõsted
80lb
20x
80lb
10x
30 2400
8 hamstring
70lb
20x
60lb
15x
35 2300
9 Shoulder Press
70lb
25x
60lb
20x
75lb
10x
60lb
10x
65 4300
10 triceps extension
100lb
20x
100lb
10x
30 3000
11 Ploki tõmbed ülalt
110lb
15x
110lb
8x
23 2530
12 Squats
150lb
14x
150lb
0x
14 2100
13 Cable Shrugs
180lb
20x
20 3600
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
15x
150lb
8x
23 3600
18 Õla tagaosa masinal
100lb
20x
20 2000
19 Front and Back Neck Isometric
10lb
20x
10lb
20x
40 400
20 Leg Lift
100lb
0x
0 0
21 Cable Upright Rows
110lb
10x
10 1100
Kokku 735 63630

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