# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Seated Lateral Raises |
20kg
10x
12kg
10x
20kg
10x
12kg
10x
20kg
10x
12kg
10x
|
60 | 960 |
2 | Pystysoutu tangolla |
22kg
10x
22kg
10x
22kg
10x
22kg
10x
22kg
10x
22kg
10x
|
60 | 1320 |
3 | Dumbbell Lateral Raises |
20kg
10x
12kg
10x
20kg
10x
12kg
10x
20kg
10x
12kg
10x
|
60 | 960 |
4 | Shoulder Press Machine |
40kg
10x
40kg
10x
40kg
10x
|
30 | 1200 |
5 | Facepull |
20kg
10x
20kg
10x
20kg
10x
|
30 | 600 |
6 | Cable Front Raises |
10kg
10x
10kg
10x
10kg
10x
|
30 | 300 |
7 | Bent over rear lateral raises |
12kg
10x
12kg
10x
12kg
10x
|
30 | 360 |
8 | Dumbbell Front Raise |
12kg
10x
12kg
10x
12kg
10x
|
30 | 360 |
9 | Triceps Pushdown with Rope |
10kg
25x
10kg
25x
10kg
25x
10kg
25x
|
100 | 1000 |
10 | Standing Bicep Curls |
10kg
25x
10kg
25x
10kg
25x
10kg
25x
|
100 | 1000 |
11 | Lying Triceps Press |
18kg
10x
18kg
10x
18kg
10x
18kg
10x
18kg
10x
18kg
10x
|
60 | 1080 |
12 | Close-grip bench press |
18kg
10x
18kg
10x
18kg
10x
18kg
10x
18kg
10x
18kg
10x
|
60 | 1080 |
13 | EZ Bar Curls |
18kg
10x
18kg
10x
18kg
10x
18kg
10x
|
40 | 720 |
14 | Bicep Hammer Curl |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
40 | 800 |
Total | 730 | 11740 |
Olat kaikki putkeen 1. pudotus 2. Leveä & kapea 3. Pudotus
SS 9+10 & 11+12 & 13+14