May 19, 2012
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Ülakehatõsted kaldpingil |
0kg
10x
|
10 | 0 |
| 2 | Ülakehatõsted kaldpingil koos pöördega |
0kg
10x
0kg
10x
0kg
10x
|
30 | 0 |
| 3 | Hantli tõmbed vastu kõhtu |
15.8kg
25x
15.8kg
25x
15.8kg
25x
15.8kg
25x
|
100 | 1580 |
| 4 | Squats |
56.7kg
10x
56.7kg
10x
56.7kg
10x
56.7kg
5x
|
35 | 1984.5 |
| 5 | Lamades surumine positiivse kaldega |
6.8kg
10x
6.8kg
10x
6.8kg
10x
|
30 | 204 |
| 6 | EZ Bar Curls |
18.1kg
10x
18.1kg
10x
18.1kg
10x
|
30 | 543 |
| 7 | Dumbbell Bench Press |
13.6kg
15x
13.6kg
15x
|
30 | 408 |
| 8 | Biitseps hantlitega vahelduvalt |
5.4kg
24x
|
24 | 129.6 |
| 9 | Alternate Hammer Curl |
5.4kg
24x
|
24 | 129.6 |
| 10 | Seated Cable Rows |
27.5lb
10x
27.5lb
10x
27.5lb
10x
|
30 | 825 |
| 11 | stationary bike | 0 | 0 | |
| 12 | Cross Body Hammer Curl |
12lb
24x
|
24 | 288 |
| 13 | Close Grip Bench Press |
10lb
10x
10lb
10x
10lb
10x
|
30 | 300 |
| 14 | Wide Grip Lat Pulldown |
27.5lb
10x
27.5lb
10x
27.5lb
10x
|
30 | 825 |
| Kokku | 427 | 7216.700000000001 | ||
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