July 23, 2012
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Dumbbell Shrugs |
28kg
9x
28kg
9x
28kg
9x
28kg
9x
|
36 | 1008 |
| 2 | Dumbbell Shoulder Press |
16kg
9x
16kg
9x
16kg
9x
16kg
9x
|
36 | 576 |
| 3 | Ploki tõmbed ülalt |
50kg
9x
50kg
9x
50kg
9x
50kg
9x
|
36 | 1800 |
| 4 | Upper Back Machine |
45kg
9x
45kg
9x
45kg
9x
45kg
9x
|
36 | 1620 |
| 5 | Lower Back Machine |
57.5kg
9x
57.5kg
9x
57.5kg
9x
57.5kg
9x
|
36 | 2070 |
| 6 | Low Row Machine |
60kg
9x
60kg
9x
60kg
9x
60kg
9x
|
36 | 2160 |
| 7 | Side Bend |
26kg
9x
26kg
9x
26kg
9x
26kg
9x
|
36 | 936 |
| Kokku | 252 | 10170 | ||
Märkmed
low back -> 60
no more low row
barbell takes place of upper back
switch abs exercise with friday's
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