January 12, 2013
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Chin-Ups |
93kg
7x
93kg
5x
93kg
5x
93kg
4x
|
21 | 1953 |
| 2 | Ploki tõmbed ülalt | 0 | 0 | |
| 3 | Rear Deltoid Row |
31kg
20x
31kg
20x
31kg
20x
|
60 | 1860 |
| 4 | 10 min abs youtube | 0 | 0 | |
| 5 | Row |
60kg
4x
90kg
5x
90kg
7x
90kg
6x
|
22 | 1860 |
| 6 | Wide Grip Lat Pulldown |
75kg
7x
75kg
6x
70kg
7x
|
20 | 1465 |
| 7 | Barbell Rear Delt Row | 0 | 0 | |
| 8 | Zottman Curl |
27kg
8x
27kg
5x
22kg
7x
11kg
12x
11kg
14x
11kg
14x
13.5kg
7x
|
67 | 1039.5 |
| Kokku | 190 | 8177.5 | ||
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