# | Harjutus | Seeriad | Tõsteid | Raskus |
---|---|---|---|---|
1 | Wide Grip Lat Pulldown |
55kg
10x
55kg
10x
55kg
10x
|
30 | 1650 |
2 | Seated Cable Rows |
40kg
10x
40kg
10x
40kg
10x
|
30 | 1200 |
3 | facepull |
34kg
8x
27kg
12x
27kg
12x
|
32 | 920 |
4 | Hantli tõmbed vastu kõhtu |
27kg
10x
27kg
10x
|
20 | 540 |
5 | Bent Over Rear Delt Row With Head On Bench |
27kg
10x
27kg
10x
27kg
10x
|
30 | 810 |
6 | Upright Row |
20kg
15x
20kg
15x
20kg
15x
|
45 | 900 |
7 | Preacher Curl |
32kg
10x
32kg
10x
32kg
10x
|
30 | 960 |
8 | Concentration Curls |
27kg
10x
27kg
10x
27kg
10x
|
30 | 810 |
9 | Hyperextensions |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
10 | Calf Raises with Bands |
83kg
20x
83kg
20x
83kg
20x
|
60 | 4980 |
Kokku | 367 | 12770 |
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