# | Harjutus | Seeriad | Tõsteid | Raskus |
---|---|---|---|---|
1 | Barbell Back Squat |
50kg
12x
60kg
12x
70kg
12x
80kg
12x
|
48 | 3120 |
2 | Stiff Leg Dumbbell Deadlifts |
40kg
12x
40kg
12x
40kg
12x
40kg
12x
|
48 | 1920 |
3 | Kettlebell Swing |
12kg
20x
12kg
20x
12kg
20x
12kg
20x
|
80 | 960 |
4 | Jala sirutused masinal |
45kg
15x
45kg
15x
45kg
15x
|
45 | 2025 |
5 | Seated Leg Curl |
50kg
12x
50kg
12x
50kg
12x
50kg
12x
|
48 | 2400 |
6 | Sääremasin |
35kg
20x
35kg
20x
35kg
10x
|
50 | 1750 |
7 | Jalapress |
120kg
20x
120kg
20x
120kg
20x
|
60 | 7200 |
Kokku | 379 | 19375 |
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