January 6, 2012
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown |
145lb
8x
145lb
8x
145lb
8x
145lb
8x
145lb
8x
0lb
0x
0lb
0x
0lb
0x
|
40 | 5800 |
| 2 | Seated Cable Rows |
160lb
8x
160lb
8x
160lb
8x
160lb
8x
160lb
8x
|
40 | 6400 |
| 3 | pec fly |
205lb
10x
205lb
10x
205lb
10x
205lb
10x
205lb
10x
|
50 | 10250 |
| 4 | Õla tagaosa masinal |
145lb
8x
145lb
8x
145lb
8x
|
24 | 3480 |
| 5 | Liblikmasin |
130lb
8x
130lb
8x
130lb
8x
|
24 | 3120 |
| 6 | Shoulder Press Machine |
120lb
8x
120lb
8x
120lb
8x
|
24 | 2880 |
| 7 | Cable Seated Rear Lateral Raise |
120lb
8x
120lb
8x
120lb
8x
|
24 | 2880 |
| 8 | Bicep Curls Machine |
120lb
8x
120lb
8x
120lb
8x
120lb
8x
120lb
8x
|
40 | 4800 |
| 9 | Leg Extensions |
205lb
10x
225lb
10x
245lb
10x
245lb
10x
245lb
10x
|
50 | 11650 |
| 10 | prone leg curls |
100lb
8x
100lb
8x
100lb
8x
|
24 | 2400 |
| 11 | Triceps Extensions |
140lb
8x
140lb
8x
140lb
8x
|
24 | 3360 |
| 12 | Rinnalt surumine masinal |
190lb
10x
205lb
10x
205lb
10x
|
30 | 6000 |
| Kokku | 394 | 63020 | ||
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