# | Harjutus | Seeriad | Tõsteid | Raskus |
---|---|---|---|---|
1 | Õlale kangiga seistes |
47.5kg
8x
47.5kg
7x
50kg
6x
50kg
5x
|
26 | 1262.5 |
2 | Õlale hantlitega surumine istudes |
27.5kg
7x
22.5kg
10x
22.5kg
9x
22.5kg
8x
|
34 | 800 |
3 | Upright Row |
42.5kg
10x
42.5kg
10x
45kg
8x
45kg
8x
|
36 | 1570 |
4 | Dumbbell Lateral Raises |
12.5kg
12x
12.5kg
10x
12.5kg
12x
|
34 | 425 |
5 | Front Plate Raise |
10kg
12x
10kg
12x
10kg
12x
|
36 | 360 |
6 | Biitseps kangiga seistes |
50kg
7x
50kg
7x
50kg
6x
50kg
6x
|
26 | 1300 |
7 | Alternate Incline Curl |
17.5kg
18x
17.5kg
18x
17.5kg
18x
|
54 | 945 |
Kokku | 246 | 6662.5 |
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