| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
70kg
5 x
75kg
5 x
82.5kg
5 x
87.5kg
5 x
92.5kg
5 x
|
25 | 2037.5 |
| 2 | Barbell incline bench press |
80kg
8 x
80kg
8 x
80kg
8 x
80kg
8 x
|
32 | 2560 |
| 3 | Rinna venitus plokil |
55kg
14 x
55kg
14 x
55kg
14 x
|
42 | 2310 |
| 4 | Trapets kangiga |
157.5kg
14 x
157.5kg
14 x
157.5kg
14 x
157.5kg
14 x
|
56 | 8820 |
| 5 | French press |
45.5kg
8 x
45.5kg
8 x
45.5kg
8 x
45.5kg
8 x
|
32 | 1456 |
| 6 | Cable Pushdown |
102kg
8 x
102kg
8 x
102kg
8 x
102kg
8 x
|
32 | 3264 |
| 7 | Kõht | 0 | 0 | |
| Total | 219 | 20447.5 | ||
