July 4, 2012
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Barbell squat |
50kg
15x
50kg
15x
50kg
15x
|
45 | 2250 |
| 2 | Sääremasin |
45kg
9x
45kg
9x
45kg
9x
45kg
9x
|
36 | 1620 |
| 3 | Dumbbell Lunges |
16kg
9x
16kg
9x
16kg
9x
16kg
9x
|
36 | 576 |
| 4 | Seated Leg Curl |
42.5kg
9x
42.5kg
9x
42.5kg
9x
42.5kg
9x
|
36 | 1530 |
| 5 | Leg Extensions |
32.5kg
9x
32.5kg
9x
32.5kg
9x
32.5kg
9x
|
36 | 1170 |
| 6 | Jalapress |
140kg
9x
140kg
9x
140kg
9x
140kg
9x
|
36 | 5040 |
| 7 | Thigh Adductor |
55kg
9x
55kg
9x
55kg
9x
55kg
9x
|
36 | 1980 |
| Kokku | 261 | 14166 | ||
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