# | Harjutus | Seeriad | Tõsteid | Raskus |
---|---|---|---|---|
1 | Lamades surumine |
60kg
10x
60kg
10x
60kg
10x
|
30 | 1800 |
2 | Wide Grip Lat Pulldown |
50kg
12x
50kg
12x
50kg
12x
|
36 | 1800 |
3 | Straight Arm Pullover |
22kg
12x
25kg
12x
25kg
12x
|
36 | 864 |
4 | Arnold Press |
30kg
12x
30kg
12x
30kg
12x
|
36 | 1080 |
5 | Triceps Pushdown |
27kg
12x
27kg
12x
|
24 | 648 |
6 | Kõhulihaste masin |
50kg
20x
47kg
20x
|
40 | 1940 |
7 | Rear Deltoid Row |
22kg
12x
25kg
12x
|
24 | 564 |
8 | Close Grip EZ Bar Curls |
28kg
12x
28kg
12x
28kg
12x
28kg
12x
|
48 | 1344 |
Kokku | 274 | 10040 |
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