November 30, 2024
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Rinnalt surumine masinal |
100lb
10x
90lb
10x
|
20 | 1900 |
| 2 | Bench Dips |
80lb
10x
|
10 | 800 |
| 3 | Bicep Curls Machine |
40lb
10x
30lb
10x
|
20 | 700 |
| 4 | quadriceps |
70lb
20x
70lb
20x
150lb
10x
|
50 | 4300 |
| 5 | Thigh Abductor |
70lb
20x
140lb
20x
|
40 | 4200 |
| 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
10x
60lb
10x
|
20 | 1300 |
| 10 | Kükk |
130lb
10x
130lb
20x
|
30 | 3900 |
| 11 | triceps extension |
90lb
10x
100lb
18x
|
28 | 2700 |
| 12 | Close Grip Front Lat Pulldown |
100lb
10x
140lb
5x
|
15 | 1700 |
| 13 | shrugs bands |
160lb
15x
160lb
15x
|
30 | 4800 |
| 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 |
90lb
15x
|
15 | 1350 |
| 18 | deltoid extension |
10lb
10x
10lb
10x
|
20 | 200 |
| 19 | back row |
100lb
20x
|
20 | 2000 |
| Kokku | 443 | 39200 | ||
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