# | Harjutus | Seeriad | Tõsteid | Raskus |
---|---|---|---|---|
1 | Seated Cable Rows |
50kg
12x
55kg
10x
55kg
12x
|
34 | 1810 |
2 | Wide Grip Lat Pulldown |
50kg
12x
55kg
12x
60kg
12x
|
36 | 1980 |
3 | Bicep Curls Machine |
30kg
10x
30kg
10x
25kg
11x
|
31 | 875 |
4 | Hammer Preacher Curl |
25kg
12x
25kg
12x
25kg
12x
|
36 | 900 |
5 | Biitseps plokil |
23kg
10x
17kg
10x
15kg
10x
|
30 | 550 |
6 | Biitseps hantlitega vahelduvalt |
16kg
15x
16kg
15x
|
30 | 480 |
7 | Hyperextensions |
55kg
20x
55kg
20x
55kg
20x
|
60 | 3300 |
Kokku | 257 | 9895 |
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