# | Harjutus | Seeriad | Tõsteid | Raskus |
---|---|---|---|---|
1 | Wide Grip Lat Pulldown |
60kg
10x
60kg
10x
60kg
10x
|
30 | 1800 |
2 | Seated Cable Rows |
40kg
10x
45kg
10x
45kg
10x
|
30 | 1300 |
3 | facepull |
27kg
10x
27kg
10x
30kg
10x
|
30 | 840 |
4 | Hantli tõmbed vastu kõhtu |
27kg
8x
27kg
10x
27kg
10x
|
28 | 756 |
5 | Upright Row |
20kg
15x
20kg
15x
20kg
15x
|
45 | 900 |
6 | Preacher Curl |
27kg
10x
27kg
10x
27kg
10x
|
30 | 810 |
7 | Concentration Curls |
14kg
8x
14kg
8x
14kg
8x
|
24 | 336 |
8 | Hyperextensions |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
9 | Calf Raises with Bands |
99kg
15x
99kg
15x
99kg
15x
|
45 | 4455 |
10 | Dumbbell Front Raises (Dumbbells) |
18kg
10x
18kg
10x
18kg
10x
|
30 | 540 |
Kokku | 352 | 11737 |
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