# | Harjutus | Seeriad | Tõsteid | Raskus |
---|---|---|---|---|
1 | Wide Grip Lat Pulldown |
50kg
12x
55kg
12x
55kg
10x
|
34 | 1810 |
2 | Ploki tõmbed istudes vastu kõhtu |
40kg
12x
50kg
12x
50kg
12x
|
36 | 1680 |
3 | Bent Over Rear Delt Row With Head On Bench |
14kg
12x
16kg
12x
16kg
12x
|
36 | 552 |
4 | Dumbbell Lateral Raises |
18kg
12x
20kg
10x
18kg
12x
|
34 | 632 |
5 | Hammer Preacher Curl |
25kg
12x
30kg
12x
30kg
10x
|
34 | 960 |
6 | Close Grip EZ Bar Curls |
27kg
12x
32kg
12x
32kg
10x
|
34 | 1028 |
7 | Shoulder Press Machine |
60kg
12x
70kg
12x
40kg
12x
|
36 | 2040 |
8 | Bicep Curls Machine |
22kg
10x
20kg
10x
15kg
10x
|
30 | 570 |
9 | Hyperextensions |
50kg
20x
50kg
20x
|
40 | 2000 |
Kokku | 314 | 11272 |
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