September 24, 2024
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Rinnalt surumine masinal |
110lb
20x
90lb
10x
|
30 | 3100 |
| 2 | Bench Dips |
80lb
15x
|
15 | 1200 |
| 3 | Bicep Curls |
40lb
30x
30lb
20x
|
50 | 1800 |
| 4 | Jala sirutused masinal |
70lb
60x
70lb
60x
150lb
60x
|
180 | 17400 |
| 5 | Thigh Abductor |
70lb
50x
|
50 | 3500 |
| 6 | Thigh Adductor |
70lb
50x
|
50 | 3500 |
| 7 | Kõhulihaste masin |
80lb
30x
80lb
20x
|
50 | 4000 |
| 8 | Seated Leg Curl |
70lb
25x
60lb
25x
|
50 | 3250 |
| 9 | overhead press |
70lb
25x
70lb
20x
60lb
25x
60lb
20x
|
90 | 5850 |
| 10 | Squats |
130lb
20x
130lb
18x
|
38 | 4940 |
| 11 | deltoid extension |
10lb
20x
10lb
30x
|
50 | 500 |
| 12 | Cable Incline Triceps Extension |
100lb
20x
90lb
12x
|
32 | 3080 |
| 13 | Deltoid Row |
110lb
12x
|
12 | 1320 |
| 14 | Ploki tõmbed ülalt |
110lb
12x
|
12 | 1320 |
| 15 | Barbell Shrugs |
170lb
30x
|
30 | 5100 |
| 16 | Donkey Calf Raises |
190lb
30x
|
30 | 5700 |
| 17 | Liblikmasin |
140lb
16x
|
16 | 2240 |
| 18 | Õla tagaosa masinal |
100lb
15x
|
15 | 1500 |
| 19 | Front and Back Neck Isometric |
20lb
20x
|
20 | 400 |
| Kokku | 820 | 69700 | ||
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