Jõusaali Trenn

# Harjutus Seeriad Tõsteid Raskus
1 Rinnalt surumine masinal
110lb
15x
100lb
15x
30 3150
2 Bench Dips
90lb
15x
15 1350
3 bicep curl
40lb
20x
40lb
20x
40 1600
4 quadriceps
80lb
70x
70lb
70x
150lb
60x
200 19500
5 Thigh Abductor
80lb
40x
40 3200
6 Thigh Adductor
80lb
0x
0 0
7 Keretõsted
70lb
20x
70lb
10x
30 2100
8 hamstring
70lb
25x
60lb
15x
40 2650
9 Shoulder Press
70lb
40x
60lb
40x
80 5200
10 triceps extension
100lb
20x
90lb
20x
40 3800
11 Ploki tõmbed ülalt
110lb
15x
100lb
8x
23 2450
12 Squats
150lb
25x
150lb
12x
37 5550
13 Cable Shrugs
170lb
20x
20 3400
14 Donkey Calf Raises
190lb
16x
16 3040
15 Shoulder Press
10lb
40x
10lb
20x
60 600
16 Back Extension
130lb
25x
25 3250
17 Rinnamasin
160lb
15x
140lb
10x
25 3800
18 Õla tagaosa masinal
100lb
17x
17 1700
19 Front and Back Neck Isometric
10lb
20x
10lb
20x
40 400
20 Leg Lift
100lb
0x
0 0
Kokku 778 66740

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