September 30, 2013
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Kükk kang rinnal |
35kg
10x
40kg
10x
40kg
10x
40kg
10x
|
40 | 1550 |
| 2 | Seated Military Shoulder Press |
20kg
10x
30kg
8x
30kg
8x
30kg
8x
|
34 | 920 |
| 3 | Seated Leg Curl |
55kg
10x
60kg
10x
60kg
10x
60kg
10x
|
40 | 2350 |
| 4 | Arnold Press |
24kg
10x
28kg
8x
28kg
8x
28kg
8x
|
34 | 912 |
| 5 | Standing Calf Raises |
60kg
20x
60kg
20x
60kg
20x
60kg
20x
|
80 | 4800 |
| 6 | Dumbbell Raise |
50kg
10x
50kg
10x
50kg
10x
50kg
10x
|
40 | 2000 |
| 7 | Keretõsted |
0kg
30x
0kg
25x
|
55 | 0 |
| 8 | Ülakehatõsted kaldpingil koos pöördega |
0kg
50x
|
50 | 0 |
| 9 | Squats |
65kg
7x
|
7 | 455 |
| Kokku | 380 | 12987 | ||
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