August 12, 2013
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Squats |
20kg
10x
50kg
10x
62.5kg
10x
62.5kg
10x
|
40 | 1950 |
| 2 | Kangi tõmbed vastu kõhtu |
20kg
10x
40kg
10x
50kg
10x
50kg
10x
|
40 | 1600 |
| 3 | Jõutõmme |
20kg
10x
50kg
10x
70kg
10x
82.5kg
10x
80kg
10x
|
50 | 3025 |
| 4 | Rear Deltoid Row |
18kg
20x
18kg
20x
18kg
20x
|
60 | 1080 |
| 5 | Standing Calf Raises |
40kg
35x
40kg
35x
40kg
35x
|
105 | 4200 |
| 6 | Dumbbell Shrugs |
44kg
15x
48kg
15x
48kg
15x
|
45 | 2100 |
| 7 | Seated Leg Curl |
50kg
15x
50kg
10x
55kg
10x
|
35 | 1800 |
| 8 | Hyperextensions |
0kg
20x
15kg
20x
15kg
20x
|
60 | 600 |
| 9 | Keretõsted |
0kg
30x
0kg
30x
0kg
30x
|
90 | 0 |
| Kokku | 525 | 16355 | ||
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