November 1, 2012
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine |
90kg
4x
80kg
5x
75kg
4x
70kg
3x
65kg
4x
60kg
3x
|
23 | 1710 |
| 2 | Prantsuse surumine |
25kg
8x
25kg
8x
25kg
5x
|
21 | 525 |
| 3 | Dumbbell Flys |
27kg
10x
27kg
5x
27kg
6x
27kg
6x
|
27 | 729 |
| 4 | Triceps Pushdown with Rope |
75kg
3x
70kg
6x
65kg
5x
60kg
4x
50kg
6x
45kg
6x
40kg
7x
|
37 | 2060 |
| 5 | Incline Chest Press |
60kg
8x
60kg
8x
55kg
7x
|
23 | 1345 |
| 6 | 10 min abs youtube | 0 | 0 | |
| 7 | Rinnamasin |
60kg
6x
55kg
5x
50kg
6x
|
17 | 935 |
| 8 | Toengkõverdus triitsepsile |
93kg
1x
|
1 | 93 |
| 9 | Biitseps hantlitega vahelduvalt |
21kg
6x
18.5kg
8x
18.5kg
8x
|
22 | 422 |
| 10 | Push-Ups |
55kg
10x
55kg
8x
55kg
5x
|
23 | 1265 |
| Kokku | 194 | 9084 | ||
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