June 28, 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
30lb
20x
|
40 | 1400 |
| 4 | quadriceps |
80lb
70x
80lb
70x
150lb
60x
|
200 | 20200 |
| 5 | Thigh Abductor |
80lb
60x
|
60 | 4800 |
| 6 | Thigh Adductor |
80lb
60x
|
60 | 4800 |
| 7 | Keretõsted |
80lb
20x
80lb
0x
|
20 | 1600 |
| 8 | hamstring |
70lb
30x
60lb
20x
|
50 | 3300 |
| 9 | Shoulder Press |
70lb
45x
60lb
45x
|
90 | 5850 |
| 10 | triceps extension |
100lb
20x
90lb
10x
|
30 | 2900 |
| 11 | Ploki tõmbed ülalt |
110lb
15x
100lb
8x
|
23 | 2450 |
| 12 | Squats |
150lb
20x
150lb
0x
|
20 | 3000 |
| 13 | Cable Shrugs |
180lb
30x
|
30 | 5400 |
| 14 | Donkey Calf Raises |
190lb
20x
|
20 | 3800 |
| 15 | Shoulder Press |
10lb
40x
10lb
20x
|
60 | 600 |
| 16 | Back Extension |
130lb
25x
|
25 | 3250 |
| 17 | Rinnamasin |
150lb
15x
|
15 | 2250 |
| 18 | Õla tagaosa masinal |
100lb
20x
|
20 | 2000 |
| 19 | Front and Back Neck Isometric |
10lb
20x
10lb
20x
|
40 | 400 |
| 20 | Leg Lift |
100lb
12x
|
12 | 1200 |
| 21 | back row |
100lb
12x
|
12 | 1200 |
| Kokku | 877 | 75450 | ||
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