October 30, 2012
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Chin-Ups |
93kg
7x
93kg
5x
93kg
4x
93kg
4x
93kg
2x
93kg
3x
|
25 | 2325 |
| 2 | Jõutõmme |
60kg
5x
80kg
5x
100kg
5x
|
15 | 1200 |
| 3 | Rear Deltoid Row |
41kg
16x
36kg
16x
36kg
16x
36kg
16x
|
64 | 2384 |
| 4 | Barbell Rear Delt Row |
60kg
10x
80kg
6x
80kg
8x
80kg
6x
|
30 | 2200 |
| 5 | Shrugs |
20kg
10x
60kg
10x
70kg
6x
70kg
5x
70kg
5x
|
36 | 1920 |
| 6 | Rowing Torso |
50kg
6x
45kg
6x
45kg
6x
45kg
9x
|
27 | 1245 |
| 7 | Seated Cable Rows |
60kg
10x
80kg
4x
70kg
6x
70kg
8x
|
28 | 1900 |
| 8 | Dumbell Lateral Raises |
22kg
10x
22kg
10x
22kg
10x
|
30 | 660 |
| 9 | Dumbell Front Raise |
22kg
10x
22kg
10x
22kg
10x
|
30 | 660 |
| Kokku | 285 | 14494 | ||
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