January 3, 2013
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Chin-Ups |
93kg
7x
93kg
4x
93kg
5x
93kg
4x
93kg
3x
93kg
3x
93kg
2x
|
28 | 2604 |
| 2 | Ploki tõmbed ülalt |
75kg
10x
75kg
7x
75kg
7x
|
24 | 1800 |
| 3 | Rear Deltoid Row |
31kg
20x
31kg
20x
31kg
20x
|
60 | 1860 |
| 4 | 10 min abs youtube | 0 | 0 | |
| 5 | Seated Cable Rows |
50kg
10x
70kg
8x
70kg
8x
|
26 | 1620 |
| 6 | Barbell Rear Delt Row |
60kg
10x
70kg
8x
70kg
8x
|
26 | 1720 |
| 7 | Shrugs |
80kg
8x
90kg
6x
80kg
8x
60kg
8x
|
30 | 2300 |
| 8 | Rowing Torso |
45kg
10x
45kg
10x
45kg
9x
|
29 | 1305 |
| Kokku | 223 | 13209 | ||
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