# | Harjutus | Seeriad | Tõsteid | Raskus |
---|---|---|---|---|
1 | Incline Smith Machine Bench Press |
50kg
10x
50kg
10x
40kg
12x
|
32 | 1480 |
2 | Liblikmasin |
40kg
10x
45kg
10x
45kg
10x
|
30 | 1300 |
3 | Straight Arm Pullover |
25kg
10x
25kg
10x
25kg
10x
20kg
10x
|
40 | 950 |
4 | Arnold Press |
27kg
10x
34kg
10x
34kg
10x
|
30 | 950 |
5 | Dumbbell Lateral Raises |
18kg
10x
23kg
10x
23kg
10x
|
30 | 640 |
6 | Õlale plokil kahe käega tõsted ette |
22kg
12x
22kg
12x
22kg
12x
|
36 | 792 |
7 | Toengkõverdus triitsepsile |
84kg
10x
84kg
10x
84kg
20x
|
40 | 3360 |
8 | Lamades surumine kitsa haardega |
50kg
10x
50kg
10x
45kg
10x
|
30 | 1450 |
9 | Triceps Pushdown |
27kg
12x
30kg
10x
30kg
10x
|
32 | 924 |
10 | Leg Raises |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
11 | Plank (lankku) |
83kg
0x
|
0 | 0 |
Kokku | 360 | 11846 |
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