December 20, 2012
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Lamades surumine |
100kg
1x
90kg
3x
80kg
4x
70kg
5x
|
13 | 1040 |
| 2 | Concentration Curls |
17.5kg
7x
15kg
8x
12.5kg
8x
|
23 | 342.5 |
| 3 | Lamades surumine hantlitega kaldpingil | 0 | 0 | |
| 4 | EZ Bar Curls |
42kg
5x
42kg
4x
37kg
6x
32kg
5x
30kg
7x
|
27 | 970 |
| 5 | Dumbbell Flys |
35kg
8x
35kg
6x
30kg
8x
|
22 | 730 |
| 6 | Cable Crossover |
100kg
10x
100kg
10x
100kg
6x
|
26 | 2600 |
| 7 | Ab crunch set | 0 | 0 | |
| 8 | Dumbbell Lateral Raises |
25kg
10x
25kg
10x
20kg
10x
|
30 | 700 |
| 9 | Dumbbell Front Raises (Dumbbells) |
25kg
10x
25kg
10x
20kg
10x
|
30 | 700 |
| 10 | Shrugs |
90kg
6x
80kg
5x
80kg
10x
|
21 | 1740 |
| 11 | Italian raise |
15kg
20x
15kg
20x
15kg
20x
|
60 | 900 |
| Kokku | 252 | 9722.5 | ||
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