Exercitii executate de mine pe aparatele de la sala SAS GYM.
Luna martie, 2016

Ziua (yy)	Programul	Sauna Uscata	Sauna Umeda
31 martie 2016 (10)	Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54, 47, 40kg Ridicari in brate neasistat sarcina 16 repetari Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat abductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg Aparat adductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat adductors 20 repetari sarcina 40, 50, 60, 70, 80kg	Da	-
30 martie 2016 (09)	Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54kg Ridicari in brate neasistat sarcina 20 repetari Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat abductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg Aparat adductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat adductors 20 repetari sarcina 40, 50, 60, 70, 80kg	Da	-
29 martie 2016 (08)	Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54, 47,40kg Ridicari in brate neasistat sarcina 20 repetari Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat abductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg	Da	-
28 martie 2016 (07)	Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54, 47,40kg Ridicari in brate neasistat sarcina 20 repetari Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat abductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg Aparat adductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat adductors 20 repetari sarcina 40, 50, 60, 70, 80kg	Da	-
27 martie 2016 (06)	Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54,47,40kg Ridicari in brate neasistat sarcina 16 repetari Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat abductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg Aparat triceps 20 repetari sarcina 20, 25, 32, 39, 46kg	Da	-
26 martie 2016 (05)	Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54,47,40kg Ridicari in brate neasistat sarcina 16 repetari Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat abductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg Aparat triceps 20 repetari sarcina 20, 25, 32, 39, 46kg	Da	-
25 martie 2016 (04)	Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54,47,40kg Ridicari in brate neasistat sarcina 8 repetari Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat abductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg Aparat adductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat adductors 20 repetari sarcina 40, 50, 60, 70, 80kg Flexii banca Scott 20 repetari sarcina 5, 10, 15, 20, 25kg	Da	-
23 martie 2016 (03)	Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54,47,40kg Ridicari in brate neasistat sarcina 8 repetari Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat abductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg Aparat adductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat adductors 20 repetari sarcina 40, 50, 60, 70, 80kg Flexii banca Scott 20 repetari sarcina 5, 10, 15, 20, 25kg	Da	-
22 martie 2016 (02)	Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54,47,40kg Ridicari in brate neasistat sarcina 12 repetari Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat abductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg Aparat adductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat adductors 20 repetari sarcina 40, 50, 60, 70, 80kg Flexii banca Scott 20 repetari sarcina 5, 10, 15, 20, 25kg	Da	-
21 martie 2016 (01)	Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54,47,40kg Ridicari in brate neasistat sarcina 8 repetari Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat abductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg Aparat adductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat adductors 20 repetari sarcina 40, 50, 60, 70, 80kg Flexii banca Scott 20 repetari sarcina 5, 10, 15, 20, 25kg	Da	-
14 martie 2016 (19)	Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54,47,40kg Ridicari in brate neasistat sarcina 4 repetari Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat abductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg Aparat adductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat adductors 20 repetari sarcina 40, 50, 60, 70, 80kg Flexii presa picioare 20 repetari sarcina 40, 100, 140, 180, 220kg Extensii gambe la presa picioare 20 repetari sarcina 40, 100, 140, 180, 220kg	Da	-
13 martie 2016 (18)	Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54,47,40kg Ridicari in brate neasistat sarcina 20 repetari din care 10 lente Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat abductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg Aparat adductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat adductors 20 repetari sarcina 40, 50, 60, 70, 80kg Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg	Da	-
12 martie 2016 (17)	Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54,47,40kg Ridicari in brate neasistat sarcina 20 repetari Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg Aparat abductors 20 repetari sarcina 90, 100, 110, 120, 130kg Extensii banca Scott 20 repetari sarcina 5, 10, 15, 20, 30kg	Da	-
10 martie 2016 (16)	Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54,47,40kg Ridicari in brate neasistat sarcina 22 repetari Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg Aparat adductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat adductors 20 repetari sarcina 40, 50, 60, 70, 80kg Aparat abductors 20 repetari sarcina 90, 100, 110, 120, 130kg Extensii banca Scott 20 repetari sarcina 5, 10, 15, 20, 25kg	Da	-
09 martie 2016 (15)	Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54,47,40kg Ridicari in brate neasistat sarcina 20 repetari Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat abductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg	Da	-
08 martie 2016 (14)	Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54,47,40kg Ridicari in brate neasistat sarcina 12 repetari Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat abductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg Aparat adductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat adductors 20 repetari sarcina 40, 50, 60, 70, 80kg Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg	Da	-
07 martie 2016 (13)	Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54,47,40,33kg Ridicari in brate neasistat sarcina 10 repetari Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat abductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg Aparat adductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat adductors 20 repetari sarcina 40, 50, 60, 70, 80kg Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg	Da	-
06 martie 2016 (12)	Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54,47,40,33, 26, 19)kg Ridicari in brate neasistat sarcina 2 repetari Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat abductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg Aparat adductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat adductors 20 repetari sarcina 40, 50, 60, 70, 80kg Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg	Da	-
05 martie 2016 (12)	Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54,47,40,33kg Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Extensii presa piccioare 20 repetari sarcina 40, 80, 120, 160, 200, 240, 280kg Extensii presa piccioare 10 repetari sarcina 340, 400kg Lucru gambe la presa piccioare 20 repetari sarcina 40, 80, 120, 160, 200, 240, 280kg Lucru gambe la presa piccioare 20 repetari sarcina 340, 400kg Aparat abductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat adductors 20 repetari sarcina 40, 50, 60, 70, 80kg	Da	-
04 martie 2016 (12)	Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54,47,40,33,-,-,12kg Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg Aparat abductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat adductors 20 repetari sarcina 40, 50, 60, 70, 80kg Aparat adductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg	Da	-
03 martie 2016 (12)	Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54,47,40,33,26,-,12kg Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg Aparat abductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat adductors 20 repetari sarcina 40, 50, 60, 70, 80kg Aparat adductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat gambe 20 repetari sarcina 5+5,10+10,15+15,20+20,25+25, 30+30kg	Da	-
02 martie 2016 (11)	Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54,47,40,33, 26kg Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg Aparat abductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat adductors 20 repetari sarcina 40, 50, 60, 70, 80kg Aparat adductors 20 repetari sarcina 90, 100, 110, 120, 130kg Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg Aparat gambe 20 repetari sarcina 5+5,10+10,15+15,20+20,25+25, 30+30kg	Da	-