# | Harjutus | Seeriad | Tõsteid | Raskus |
---|---|---|---|---|
1 | Jõutõmme |
60kg
12x
70kg
10x
80kg
10x
60kg
10x
|
42 | 2820 |
2 | Seated Cable Rows |
45kg
12x
50kg
12x
55kg
12x
|
36 | 1800 |
3 | Bent Over Rear Delt Row With Head On Bench |
16kg
12x
14kg
12x
14kg
12x
|
36 | 528 |
4 | Dumbbell Shoulder Press |
30kg
12x
35kg
12x
35kg
10x
|
34 | 1130 |
5 | Hammer Preacher Curl |
30kg
10x
30kg
12x
25kg
12x
|
34 | 960 |
6 | Bicep Curls Machine |
25kg
12x
30kg
8x
25kg
10x
|
30 | 790 |
7 | Biitseps plokil |
22kg
10x
17kg
10x
15kg
10x
22kg
10x
17kg
10x
15kg
10x
|
60 | 1080 |
8 | Barbell Front Raises |
20kg
12x
20kg
12x
|
24 | 480 |
Kokku | 296 | 9588 |
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