# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Bench Press |
20kg
20x
60kg
12x
60kg
12x
60kg
12x
60kg
12x
|
68 | 3280 |
2 | Decline Crunches |
10kg
15x
10kg
15x
10kg
15x
10kg
15x
|
60 | 600 |
3 | Shoulder Press |
35kg
12x
35kg
11x
35kg
9x
35kg
12x
|
44 | 1540 |
4 | Seated Cable Rows |
50kg
12x
50kg
12x
45kg
12x
30kg
20x
|
56 | 2340 |
5 | Barbell Rear Delt Row |
70kg
12x
110kg
8x
110kg
8x
110kg
8x
110kg
8x
|
44 | 4360 |
6 | Close Grip Standing Bicep Curls |
20kg
12x
20kg
12x
20kg
12x
20kg
12x
|
48 | 960 |
7 | Lying Close-Grip Triceps Extension Behind the Head |
20kg
8x
20kg
8x
20kg
8x
20kg
8x
|
32 | 640 |
Total | 352 | 13720 |
ala ja õlg superset, biits ja triits superset