# | Harjutus | Seeriad | Tõsteid | Raskus |
---|---|---|---|---|
1 | Lamades surumine |
60kg
25x
70kg
25x
60kg
25x
50kg
25x
|
100 | 6000 |
2 | Wide Grip Lat Pulldown |
50kg
25x
60kg
20x
70kg
15x
80kg
10x
90kg
5x
100kg
5x
110kg
3x
50kg
25x
|
108 | 6830 |
3 | Kõhulihaste masin |
60kg
30x
|
30 | 1800 |
4 | Dumbbell Shrugs |
100kg
25x
|
25 | 2500 |
5 | Straight Arm Pullover |
40kg
15x
|
15 | 600 |
6 | Seated Cable Rows |
50kg
25x
100kg
5x
50kg
25x
|
55 | 3000 |
Kokku | 333 | 20730 |
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