# | Harjutus | Seeriad | Tõsteid | Raskus |
---|---|---|---|---|
1 | Lamades surumine |
60kg
10x
70kg
10x
80kg
10x
90kg
10x
100kg
5x
105kg
5x
110kg
3x
60kg
12x
|
65 | 5075 |
2 | Incline Bench Press |
50kg
10x
60kg
10x
70kg
10x
80kg
10x
|
40 | 2600 |
3 | Dumbbell Bench Press |
20kg
10x
22kg
10x
25kg
10x
27kg
10x
|
40 | 940 |
4 | Incline Flys |
12kg
10x
15kg
10x
17kg
10x
20kg
10x
|
40 | 640 |
5 | Liblikmasin |
35kg
10x
40kg
10x
45kg
10x
50kg
10x
60kg
10x
30kg
10x
|
60 | 2600 |
6 | Cable Crossover |
20kg
15x
25kg
15x
30kg
15x
35kg
15x
|
60 | 1650 |
7 | Ploki tõmbed ülalt kitsa haardega |
40kg
10x
50kg
10x
60kg
10x
70kg
10x
|
40 | 2200 |
8 | Barbell Rear Delt Row |
60kg
10x
60kg
10x
60kg
10x
60kg
10x
|
40 | 2400 |
Kokku | 385 | 18105 |
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