# | Harjutus | Seeriad | Tõsteid | Raskus |
---|---|---|---|---|
1 | Spoto Press |
47.5kg
4x
47.5kg
4x
47.5kg
4x
47.5kg
5x
47.5kg
5x
47.5kg
6x
|
28 | 1330 |
2 | Paused Barbell Row |
47.5kg
4x
47.5kg
4x
47.5kg
4x
47.5kg
5x
47.5kg
5x
47.5kg
6x
|
28 | 1330 |
3 | Õlale kangiga seistes |
30kg
10x
30kg
10x
|
20 | 600 |
4 | Pull-Ups |
2.5kg
10x
2.5kg
10x
|
20 | 50 |
5 | Dumbbell Front Raises (Dumbbells) |
12kg
12x
12kg
12x
12kg
15x
|
39 | 468 |
6 | Dumbbell Shoulder Press |
24kg
12x
24kg
12x
24kg
14x
|
38 | 912 |
Kokku | 173 | 4690 |
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