October 27, 2012
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Dumbbell Lunges |
42kg
20x
42kg
16x
42kg
14x
|
50 | 2100 |
| 2 | Thigh Abductor | 0 | 0 | |
| 3 | Leg Press Machine |
200kg
15x
250kg
12x
280kg
12x
300kg
10x
300kg
10x
|
59 | 15360 |
| 4 | Jala sirutused masinal | 0 | 0 | |
| 5 | 10 min abs youtube | 0 | 0 | |
| 6 | EZ Bar Curls |
40kg
5x
35kg
4x
30kg
3x
25kg
4x
20kg
5x
15kg
7x
|
28 | 735 |
| 7 | Biitseps hantlitega vahelduvalt |
21kg
7x
18.5kg
6x
16kg
10x
|
23 | 418 |
| 8 | Leg Extensions |
50kg
8x
50kg
5x
40kg
7x
|
20 | 930 |
| 9 | Standing Calf Raises |
100kg
12x
100kg
12x
100kg
10x
|
34 | 3400 |
| Kokku | 214 | 22943 | ||
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