July 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 |
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
20x
|
40 | 3200 |
| 8 | hamstring |
70lb
25x
60lb
15x
|
40 | 2650 |
| 9 | Shoulder Press |
70lb
45x
60lb
45x
|
90 | 5850 |
| 10 | triceps extension |
100lb
20x
100lb
10x
|
30 | 3000 |
| 11 | Ploki tõmbed ülalt |
110lb
15x
110lb
10x
|
25 | 2750 |
| 12 | Squats |
150lb
20x
150lb
14x
|
34 | 5100 |
| 13 | Cable Shrugs |
150lb
0x
|
0 | 0 |
| 14 | Donkey Calf Raises |
190lb
15x
|
15 | 2850 |
| 15 | Shoulder Press |
20lb
40x
20lb
20x
|
60 | 1200 |
| 16 | Back Extension |
130lb
25x
|
25 | 3250 |
| 17 | Rinnamasin |
150lb
17x
|
17 | 2550 |
| 18 | Õla tagaosa masinal |
100lb
20x
|
20 | 2000 |
| 19 | Front and Back Neck Isometric |
10lb
20x
10lb
20x
|
40 | 400 |
| 20 | Leg Lift |
100lb
10x
|
10 | 1000 |
| 21 | back row |
110lb
10x
|
10 | 1100 |
| Kokku | 866 | 73350 | ||
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