July 10, 2013
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Alternate Incline Curl |
24kg
10x
28kg
10x
28kg
8x
|
28 | 744 |
| 2 | Narrow Grip Bench Press |
20kg
10x
40kg
10x
40kg
10x
40kg
10x
|
40 | 1400 |
| 3 | Preacher Curl |
17kg
10x
27kg
10x
27kg
10x
27kg
10x
|
40 | 980 |
| 4 | Reverse Grip Triceps Pushdown |
50kg
10x
55kg
10x
55kg
8x
|
28 | 1490 |
| 5 | Reverse Bicep Curls |
22.5kg
10x
22.5kg
10x
24kg
9x
|
29 | 666 |
| 6 | Seated Triceps Press |
30kg
10x
35kg
10x
35kg
10x
|
30 | 1000 |
| 7 | Concentration Curls |
12kg
20x
12kg
20x
12kg
20x
|
60 | 720 |
| 8 | Prantsuse surumine |
20kg
10x
25kg
10x
25kg
10x
|
30 | 700 |
| 9 | Keretõsted |
0kg
30x
0kg
30x
0kg
30x
|
90 | 0 |
| 10 | Ülakehatõsted kaldpingil koos pöördega |
0kg
30x
0kg
30x
0kg
30x
|
90 | 0 |
| Kokku | 465 | 7700 | ||
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