# | Harjutus | Seeriad | Tõsteid | Raskus |
---|---|---|---|---|
1 | Wide Grip Lat Pulldown |
50kg
12x
55kg
11x
50kg
12x
|
35 | 1805 |
2 | Dumbbell Lateral Raises |
18kg
12x
18kg
12x
18kg
12x
|
36 | 648 |
3 | Close Grip EZ Bar Curls |
35kg
12x
35kg
10x
32kg
12x
|
34 | 1154 |
4 | Ploki tõmbed istudes vastu kõhtu |
40kg
12x
50kg
12x
50kg
12x
|
36 | 1680 |
5 | Hammer Preacher Curl |
25kg
12x
25kg
12x
25kg
10x
|
34 | 850 |
6 | Biitseps plokil |
22kg
10x
17kg
10x
15kg
10x
|
30 | 540 |
7 | Lamades surumine |
60kg
15x
60kg
15x
60kg
15x
|
45 | 2700 |
8 | Cable Seated Rear Lateral Raise |
18kg
12x
27kg
12x
32kg
12x
|
36 | 924 |
9 | Liblikmasin |
40kg
12x
50kg
12x
50kg
12x
|
36 | 1680 |
Kokku | 322 | 11981 |
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