Exercitii executate de mine pe aparatele de la sala SAS GYM.
Luna noiembrie, 2015

Ziua (yy)

Programul

Sauna
Uscata

Sauna
Umeda

30 noiembrie 2015 (13)

  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps Scott 20 repetari sarcina 5, 10, 15, 20, 25kg
  • Aparat biceps Scott 20 repetari sarcina 30, 35, 40kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Triceps push down 20 repetari sarcina 15, 20, 25, 30,35kg
  • Ridicari in brate asistat sarcina 10 repetari82, 75, 67kg

    • Da

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    29 noiembrie 2015 (12)

  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps Scott 20 repetari sarcina 5, 10, 15, 20, 25kg
  • Aparat biceps Scott 20 repetari sarcina 30, 35, 40kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Ridicari in brate asistat sarcina 10 repetari82, 75, 67kg

    • Da

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    28 noiembrie 2015 (11)

  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps Scott 20 repetari sarcina 5, 10, 15, 20, 25kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Triceps push down 20 repetari sarcina 15, 20, 25, 30,35kg
  • Aparat biceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg

    • Da

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    27 noiembrie 2015 (10)

  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps Scott 20 repetari sarcina 5, 10, 15, 20, 25kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Push down 20 repetari sarcina 15, 20, 25, 30,35kg
  • Aparat pectorali 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg

    • Da

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    26 noiembrie 2015 (09)

  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps Scott 20 repetari sarcina 5, 10, 15, 20, 25kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Impins haltera din culcat 5 seturi, 20 repetari sarcina 10+10kg
  • Impins haltera din inclinat 5 seturi, 20 repetari sarcina 10+10kg

    • Da

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    25 noiembrie 2015 (08)

  • Aparat deltoizi 20 repetari sarcina 25, 32.5, 40, 47.5kg
  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps Scott 20 repetari sarcina 5, 10, 15, 20, 25kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Aparat push down 20 repetari, sarcin 15,20,25,30,35kg.

    • Da

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    24 noiembrie 2015 (07)

  • Aparat pectorali 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps Scott 20 repetari sarcina 5, 10, 15, 20, 25kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Aparat gambe 20 repetari, sarcin 5+5, 10+10, 15+15, 20+20, 25+25, 30+30kg.

    • Da

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    23 noiembrie 2015 (06)

  • Aparat pectorali 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Presa picioare 20 repetari sarcina 20+20, 40+40, 60+60, 80+80, 100+100kg

    • Da

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    22 noiembrie 2015 (05)

  • Aparat biceps Scott 20 repetari sarcina 5, 10, 15, 20, 25kg
  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Impins ganterele din culcat 20 repetari sarcina 10+10, 12+12, 14+14, 16+16, 18+18, 20+20kg
  • Impins gantera din culcat 10 repetari sarcina 34+34kg.

    • Da

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    21 noiembrie 2015 (04)

  • Aparat biceps Scott 20 repetari sarcina 5, 10, 15, 20, 25kg
  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Aparat biceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg

    • -

    Da

    20 noiembrie 2015 (03)

  • Aparat biceps Scott 20 repetari sarcina 5, 10, 15, 20, 25kg
  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Aparat gambe 5 seturi, 20 repetari sarcina 30+30kg
  • Aparat pectprali 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg

    • Da

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    19 noiembrie 2015 (02)

  • Aparat biceps Scott 20 repetari sarcina 5, 10, 15, 20, 25kg
  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Push down 20 repetari sarcina 15, 20, 25,30kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Aparat gambe 5 seturi, 20 repetari sarcina 30+30kg

    • Da

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    18 noiembrie 2015 (01)

  • Aparat biceps Scott 20 repetari sarcina 5, 10, 15, 20, 25kg
  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Push down 20 repetari sarcina 15, 20, 25,30kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Aparat gambe 5 seturi, 20 repetari sarcina 30+30kg

    Platit abonamentul 170 lei. Un antrenament este 5,48lei

    • Da

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    17 noiembrie 2015 (31)

  • Aparat biceps Scott 20 repetari sarcina 5, 10, 15, 20, 25kg
  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Push down 20 repetari sarcina 15, 20, 25,30, 35kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Aparat gambe 5 seturi, 20 repetari sarcina 30+30kg

    • Da

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    16 noiembrie 2015 (30)

  • Aparat biceps Scott 20 repetari sarcina 5, 10, 15, 20, 25kg
  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Push down 20 repetari sarcina 15, 20, 25,30, 35kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Aparat pectorali 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg

    • Da

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    15 noiembrie 2015 (29)

  • Aparat gambe 5 seturi, 20 repetari sarcina 30+30kg
  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Push down 20 repetari sarcina 15, 20, 25,30, 35kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Aparat pectorali 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg

    • Da

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    14 noiembrie 2015 (28)

  • Aparat gambe 5 seturi, 20 repetari sarcina 30+30kg
  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Push down 20 repetari sarcina 15, 20, 25,30, 35kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg

    • Da

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    13 noiembrie 2015 (27)

  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Push down 20 repetari sarcina 15, 20, 25,30, 35kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Aparat deltoizi 20 repetari sarcina 25, 32.5, 40, 47.5kg

    • Da

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    12 noiembrie 2015 (26)

  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Push down 20 repetari sarcina 15, 20, 25,30, 35kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Impins haletera din culcat 20 repetari, sarcina 5, 10, 15, 20, 25kg.

    • Da

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    11 noiembrie 2015 (25)

  • Aparat gambe 5 seturi, 20 repetari sarcina 30+30kg
  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Push down 20 repetari sarcina 15, 20, 25,30, 35kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Aparat pectorali 20 repetari sarcina 25, 32.5, 40, 47.5kg

    • Da

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    10 noiembrie 2015 (24)

  • Aparat gambe 5 seturi, 20 repetari sarcina 30+30kg
  • Push down 20 repetari sarcina 15, 20, 25,30, 35kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Push down 20 repetari sarcina 15, 20, 25,30, 35kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Aparat pectorali 20 repetari sarcina 25, 32.5, 40, 47.5kg

    • Da

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    09 noiembrie 2015 (23)

  • Flexii la banca Scott st+dr, 20 repetari, sarcina 10, 12, 14, 16, 18, 20kg.
  • Push down 20 repetari sarcina 15, 20, 25,30, 35kg
  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Aparat pectorali 20 repetari sarcina 25, 32.5, 40, 47.5kg

    • Da

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    08 noiembrie 2015 (22)

  • Fluturari cu ganterele 6 seturi 20 repetari, sarcina 14+14kg
  • Push down 20 repetari sarcina 15, 20, 25,30, 35kg
  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Impins haltera din culcat 20 repetari, sarcina 5, 10, 15, 20, 25kg

    • Da

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    07 noiembrie 2015 (21)

  • Aparat gambe 5 seturi, 20 repetari sarcina 30+30kg
  • Aparat pectorali 20 repetari sarcina 25, 32.5, 40, 47.5kg
  • Push down 20 repetari sarcina 15, 20, 25,30, 35kg
  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat adductor 20 repetari, sarcina 25, 35, 45, 55, 65kg
  • Aparat abductor 20 repetari, sarcina 25, 35, 45, 55, 65kg

    • Da

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    06 noiembrie 2015 (20)

  • Aparat gambe 5 seturi, 20 repetari sarcina 30+30kg
  • Aparat pectorali 20 repetari sarcina 25, 32.5, 40, 47.5kg
  • Aparat triceps 20 repetari sarcina 20, 25,32, 39,46kg
  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg

    • Da

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    05 noiembrie 2015 (19)

  • Presa picioare 20 repetari sarcina 20+20, 40+40, 60+60, 80+80, 100+100kg
  • Presa picioare 20 repetari sarcina 120+120, 140+140, 135+135, 150+150, 165+165kg
  • Presa picioare 20 repetari sarcina 180+180, 195+195, 210+210, 225+225kg
  • Aparat piept 5 seturi, 20 repetari sarcina 25kg
  • Aparat push down 20 repetari sarcina 15, 20, 25,3, 35kg

    • Da

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    04 noiembrie 2015 (18)

  • Aparat gambe 5 seturi, 20 repetari sarcina 30+30kg
  • Aparat pectorali 20 repetari sarcina 25, 32.5, 40, 47.5kg
  • Aparat triceps 20 repetari sarcina 20, 25,32, 39,46kg
  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg

    • Da

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    03 noiembrie 2015 (17)

  • Aparat gambe 5 seturi, 20 repetari sarcina 30+30kg
  • Aparat deltoizi 20 repetari sarcina 25, 32.5, 40, 47.5kg
  • Aparat triceps 20 repetari sarcina 20, 25,32, 39,46kg
  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg

    • Da

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    02 noiembrie 2015 (16)
  • Aparat gambe 5 seturi, 20 repetari sarcina 15+15kg
  • Aparat pectorali 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Push down 20 repetari sarcina 15, 20, 25,30, 35kg
  • Aparat biceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg

    • Da

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    01 noiembrie 2015 (15)

  • Aparat gambe 5 seturi, 20 repetari sarcina 30+30kg
  • Aparat pectorali 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat triceps 20 repetari sarcina 20, 25,32, 39,46kg
  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg

    • Da

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