# | Harjutus | Seeriad | Tõsteid | Raskus |
---|---|---|---|---|
1 | Shoulder Press Machine |
20kg
15x
30kg
10x
40kg
10x
50kg
10x
60kg
6x
60kg
6x
60kg
6x
40kg
8x
30kg
7x
20kg
9x
|
87 | 3290 |
2 | Lateral raises with plates |
10kg
20x
10kg
20x
10kg
20x
10kg
20x
10kg
20x
10kg
20x
|
120 | 1200 |
3 | Lying lateral raises |
10kg
20x
10kg
20x
10kg
20x
|
60 | 600 |
4 | Dumbbell Lateral Raises |
10kg
20x
10kg
20x
10kg
20x
|
60 | 600 |
5 | Pystysoutu taljassa |
10kg
20x
10kg
20x
10kg
20x
|
60 | 600 |
6 | Calves Press on Leg Machine |
80kg
20x
100kg
20x
100kg
20x
100kg
20x
|
80 | 7600 |
Kokku | 467 | 13890 |
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