November 2, 2012
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Squat To Bench |
240kg
15x
300kg
10x
300kg
10x
260kg
12x
260kg
10x
|
57 | 15320 |
| 2 | Dumbbell Lunges |
48kg
14x
48kg
10x
48kg
10x
|
34 | 1632 |
| 3 | Thigh Abductor |
50kg
15x
50kg
10x
50kg
10x
|
35 | 1750 |
| 4 | Leg Press Machine | 0 | 0 | |
| 5 | Jala sirutused masinal |
45kg
7x
45kg
7x
40kg
10x
|
24 | 1030 |
| 6 | 10 min abs youtube | 0 | 0 | |
| 7 | Thigh Abductor |
50kg
10x
50kg
10x
50kg
10x
|
30 | 1500 |
| 8 | Jala kõverdused masinal |
40kg
10x
40kg
6x
35kg
6x
|
22 | 850 |
| 9 | Sääremasin |
60kg
16x
60kg
10x
60kg
12x
60kg
10x
|
48 | 2880 |
| Kokku | 250 | 24962 | ||
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