# | Harjutus | Seeriad | Tõsteid | Raskus |
---|---|---|---|---|
1 | Ploki tõmbed ülalt kitsa haardega |
70lb
15x
75lb
15x
80lb
12x
70lb
15x
|
57 | 4185 |
2 | Ploki tõmbed ülalt |
60lb
14x
60lb
14x
55lb
20x
|
48 | 2780 |
3 | one arm machine row |
145lb
14x
155lb
12x
150lb
14x
|
40 | 5990 |
4 | cable row |
80lb
15x
90lb
11x
85lb
14x
|
40 | 3380 |
5 | Straight Arm Pushdown |
42.5lb
15x
50lb
15x
40lb
15x
|
45 | 1987.5 |
6 | Bicep Curls |
50lb
15x
50lb
15x
50lb
12x
|
42 | 2100 |
7 | Close Grip EZ Bar Curls |
50lb
12x
50lb
12x
50lb
12x
|
36 | 1800 |
8 | Alternate Hammer Curl |
30lb
15x
30lb
15x
30lb
0x
|
30 | 900 |
Kokku | 338 | 23122.5 |
Kommenteerimiseks Logi sisse või Registreeru.