# | Harjutus | Seeriad | Tõsteid | Raskus |
---|---|---|---|---|
1 | Lamades surumine |
40kg
10x
60kg
10x
70kg
10x
70kg
10x
60kg
10x
|
50 | 3000 |
2 | Wide Grip Lat Pulldown |
50kg
12x
55kg
10x
55kg
10x
|
32 | 1700 |
3 | Cable Crossover |
30kg
10x
30kg
10x
30kg
10x
|
30 | 900 |
4 | Jõutõmme |
60kg
10x
70kg
10x
70kg
10x
|
30 | 2000 |
5 | Incline Smith Machine Bench Press |
55kg
12x
65kg
10x
65kg
10x
|
32 | 1960 |
6 | EZ Bar Curls |
27kg
12x
32kg
10x
32kg
10x
|
32 | 964 |
7 | Triceps Pushdown |
27kg
12x
30kg
12x
30kg
10x
|
34 | 984 |
8 | Concentration Curls |
12kg
20x
12kg
20x
12kg
20x
|
60 | 720 |
9 | Cable Incline Triceps Extension |
20kg
15x
22kg
15x
25kg
12x
|
42 | 930 |
10 | Biitseps plokil |
25kg
10x
20kg
10x
15kg
10x
|
30 | 600 |
11 | Arnold Press |
40kg
15x
50kg
12x
50kg
12x
|
39 | 1800 |
12 | Bicep Curls Machine |
25kg
10x
20kg
10x
15kg
10x
|
30 | 600 |
13 | Rinnalt surumine masinal |
50kg
10x
50kg
10x
|
20 | 1000 |
14 | Hyperextensions |
45kg
20x
45kg
20x
|
40 | 1800 |
Kokku | 501 | 18958 |
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