# | Harjutus | Seeriad | Tõsteid | Raskus |
---|---|---|---|---|
1 | Lamades surumine |
60kg
10x
65kg
10x
65kg
15x
|
35 | 2225 |
2 | Wide Grip Lat Pulldown |
50kg
12x
55kg
12x
60kg
12x
|
36 | 1980 |
3 | Cable Crossover |
35kg
12x
35kg
12x
30kg
12x
|
36 | 1200 |
4 | Arnold Press |
27kg
12x
30kg
10x
30kg
10x
|
32 | 924 |
5 | Triceps Pushdown |
25kg
15x
25kg
15x
25kg
15x
|
45 | 1125 |
6 | Kõhulihaste masin |
50kg
20x
50kg
20x
48kg
20x
|
60 | 2960 |
7 | Hyperextensions |
10kg
20x
5kg
20x
|
40 | 300 |
8 | Preacher Curl |
27kg
10x
32kg
10x
32kg
8x
|
28 | 846 |
9 | Hammer Preacher Curl |
30kg
10x
30kg
10x
27kg
10x
|
30 | 870 |
10 | Leg Raises |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
Kokku | 402 | 12430 |
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