| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Shoulder Press |
45kg
5x
45kg
5x
45kg
5x
45kg
5x
|
20 | 900 |
| 2 | Toengkõverdus triitsepsile |
82kg
6x
82kg
5x
82kg
5x
82kg
5x
|
21 | 1722 |
| 3 | Incline Press |
24kg
8x
24kg
8x
24kg
7x
24kg
6x
|
29 | 696 |
| 4 | Cable Seated Rear Lateral Raise |
30kg
10x
30kg
9x
30kg
7x
25kg
7x
|
33 | 955 |
| 5 | Liblikmasin |
80kg
8x
80kg
6x
60kg
8x
60kg
5x
|
27 | 1900 |
| 6 | Triceps Pushdown with Rope |
40kg
5x
30kg
9x
30kg
8x
30kg
8x
20kg
8x
|
38 | 1110 |
| Kokku | 168 | 7283 | ||