October 28, 2013
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Seated Military Shoulder Press |
20kg
10x
30kg
10x
30kg
10x
30kg
10x
|
40 | 1100 |
| 2 | Seated Leg Curl |
60kg
10x
60kg
10x
60kg
10x
60kg
10x
|
40 | 2400 |
| 3 | Arnold Press |
24kg
10x
28kg
10x
28kg
9x
28kg
9x
|
38 | 1024 |
| 4 | Standing Calf Raises |
60kg
20x
80kg
20x
80kg
20x
80kg
20x
|
80 | 6000 |
| 5 | Dumbbell Front Raises (Dumbbells) |
18kg
10x
20kg
8x
20kg
8x
20kg
10x
|
36 | 700 |
| 6 | Ülakehatõsted kaldpingil koos pöördega |
10kg
15x
10kg
15x
10kg
15x
|
45 | 450 |
| 7 | Squats |
30kg
10x
50kg
10x
65kg
9x
65kg
8x
65kg
9x
|
46 | 2490 |
| Kokku | 325 | 14164 | ||
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