August 16, 2013
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Alternate Incline Curl |
24kg
10x
28kg
10x
28kg
10x
|
30 | 800 |
| 2 | Narrow Grip Bench Press |
20kg
10x
40kg
10x
42.5kg
10x
|
30 | 1025 |
| 3 | Preacher Curl |
17kg
10x
27kg
10x
29.5kg
10x
27kg
10x
|
40 | 1005 |
| 4 | Reverse Grip Triceps Pushdown |
55kg
10x
55kg
10x
55kg
10x
|
30 | 1650 |
| 5 | Reverse Bicep Curls |
22kg
10x
24.5kg
10x
24.5kg
10x
|
30 | 710 |
| 6 | Seated Triceps Press |
30kg
10x
35kg
10x
35kg
10x
|
30 | 1000 |
| 7 | Barbell Forearm Curls |
20kg
15x
25kg
15x
25kg
15x
|
45 | 1050 |
| 8 | Prantsuse surumine |
25kg
10x
25kg
10x
25kg
10x
|
30 | 750 |
| 9 | Keretõsted |
0kg
30x
0kg
30x
0kg
30x
|
90 | 0 |
| 10 | Ülakehatõsted kaldpingil koos pöördega |
0kg
30x
0kg
30x
0kg
30x
|
90 | 0 |
| Kokku | 445 | 7990 | ||
Märkmed
reverse grip pushdown +5
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