January 13, 2011
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Squat |
45kg
5x
55kg
5x
65kg
5x
75kg
5x
87.5kg
3x
65kg
8x
|
31 | 1982.5 |
| 2 | Lamades surumine |
40kg
5x
50kg
5x
55kg
5x
62.5kg
5x
72.5kg
3x
55kg
8x
|
31 | 1695 |
| 3 | Power Clean |
25kg
5x
30kg
5x
35kg
5x
40kg
3x
20kg
12x
|
30 | 810 |
| 4 | Weighted Dips |
0kg
8x
0kg
8x
0kg
8x
|
24 | 0 |
| 5 | Barbell curls |
30kg
8x
35kg
5x
35kg
3x
|
16 | 520 |
| 6 | Dumbbell Triceps Extension |
20kg
8x
25kg
8x
25kg
8x
|
24 | 560 |
| Kokku | 156 | 5567.5 | ||
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