| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Pull-Ups |
82kg
5x
82kg
5x
82kg
5x
82kg
5x
82kg
5x
|
25 | 2050 |
| 2 | Kangi tõmbed vastu kõhtu |
40kg
8x
40kg
8x
|
16 | 640 |
| 3 | Seated Cable Rows |
115kg
8x
115kg
8x
115kg
8x
115kg
8x
|
32 | 3680 |
| 4 | Biitseps hantlitega vahelduvalt |
13kg
8x
13kg
8x
13kg
8x
13kg
8x
|
32 | 416 |
| 5 | Lying Rear Lateral Raise |
7kg
8x
7kg
8x
7kg
8x
7kg
8x
|
32 | 224 |
| Kokku | 137 | 7010 | ||