# | Harjutus | Seeriad | Tõsteid | Raskus |
---|---|---|---|---|
1 | Rinnalt surumine masinal |
40kg
15x
60kg
12x
60kg
12x
|
39 | 2040 |
2 | Incline Bench Press |
45kg
12x
55kg
12x
55kg
12x
|
36 | 1860 |
3 | Decline Dumbbell Bench Press |
40kg
15x
50kg
12x
50kg
12x
|
39 | 1800 |
4 | Triceps Pushdown |
27kg
12x
27kg
12x
27kg
12x
|
36 | 972 |
5 | Kneeling Concentration Triceps Extension |
10kg
10x
10kg
10x
7kg
10x
|
30 | 270 |
6 | Biitseps plokil |
25kg
12x
25kg
12x
25kg
12x
|
36 | 900 |
7 | Close Grip EZ Bar Curls |
27kg
12x
32kg
10x
32kg
8x
|
30 | 900 |
8 | Hammer Preacher Curl |
20kg
15x
24kg
10x
24kg
10x
|
35 | 780 |
9 | Dumbbell Shoulder Press |
20kg
15x
40kg
12x
50kg
12x
50kg
12x
|
51 | 1980 |
10 | Bicep Curls Machine |
20kg
12x
20kg
12x
20kg
12x
|
36 | 720 |
Kokku | 368 | 12222 |
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