| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Arnold Press |
15kg
12x
12.5kg
10x
12.5kg
8x
12.5kg
6x
10kg
5x
|
41 | 530 |
| 2 | Clean and Press |
20kg
12x
20kg
10x
20kg
8x
20kg
6x
20kg
5x
|
41 | 820 |
| 3 | Barbell Military Press |
20kg
12x
20kg
10x
20kg
8x
20kg
6x
20kg
5x
|
41 | 820 |
| 4 | Jõutõmme |
30kg
12x
35kg
10x
35kg
8x
35kg
6x
40kg
5x
|
41 | 1400 |
| 5 | Dumbbell Front Raises (Dumbbells) |
9kg
12x
8kg
10x
8kg
8x
8kg
6x
10kg
5x
|
41 | 350 |
| 6 | Rear Delt Raises |
8kg
12x
8kg
10x
8kg
8x
8kg
6x
8kg
5x
|
41 | 328 |
| Kokku | 246 | 4248 | ||