# | Harjutus | Seeriad | Tõsteid | Raskus |
---|---|---|---|---|
1 | dumbell single hand tricep extension |
8lb
10x
8lb
10x
8lb
10x
|
30 | 240 |
2 | dumbell extension | 0 | 0 | |
3 | tricep kickbacks |
8lb
10x
8lb
10x
8lb
10x
|
30 | 240 |
4 | lantern squats | 0 | 0 | |
5 | seated dumbell calve raises |
12lb
10x
12lb
10x
12lb
10x
|
30 | 360 |
6 | standing calve raises | 0 | 0 | |
7 | leg extensions |
45lb
10x
60lb
10x
60lb
10x
|
30 | 1650 |
8 | kneeling squats |
25lb
10x
25lb
10x
25lb
10x
|
30 | 750 |
9 | frontal deltoid plate raises |
10lb
10x
10lb
10x
10lb
10x
|
30 | 300 |
10 | standing kettle bell alternating deltoid press |
9lb
10x
13lb
10x
13lb
10x
|
30 | 350 |
11 | inside dumbell deltoid raises |
10lb
10x
15lb
10x
15lb
10x
|
30 | 400 |
12 | upright rows | 0 | 0 | |
13 | busdrivers |
10lb
5x
15lb
5x
20lb
10x
|
20 | 325 |
14 | lantern squats | 0 | 0 | |
Kokku | 260 | 4615 |
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