Jõusaali Trenn

# Harjutus Seeriad Tõsteid Raskus
1 Rinnalt surumine masinal
110lb
15x
90lb
10x
25 2550
2 Bench Dips
80lb
10x
10 800
3 Bicep Curls Machine
40lb
20x
30lb
20x
40 1400
4 quadriceps
70lb
40x
70lb
40x
140lb
20x
100 8400
5 Thigh Abductor
70lb
20x
140lb
0x
20 1400
6 Thigh Adductor
70lb
20x
20 1400
7 Keretõsted
80lb
20x
80lb
10x
30 2400
8 hamstring
70lb
15x
60lb
15x
30 1950
9 Shoulder Press Machine
70lb
20x
60lb
20x
40 2600
10 Kükk
130lb
20x
130lb
10x
30 3900
11 triceps extension
90lb
10x
80lb
10x
20 1700
12 Close Grip Front Lat Pulldown
100lb
10x
10 1000
13 shrugs bands
160lb
16x
16 2560
14 Donkey Calf Raises
130lb
10x
10 1300
15 Front and Back Neck Isometric
10lb
20x
20 200
16 Liblikmasin
140lb
15x
15 2100
17 Õla tagaosa masinal
100lb
15x
15 1500
18 deltoid extension
10lb
10x
10lb
10x
20 200
Kokku 471 37360

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