# | Harjutus | Seeriad | Tõsteid | Raskus |
---|---|---|---|---|
1 | Dumbbell Shoulder Press |
20kg
10x
20kg
10x
20kg
10x
|
30 | 600 |
2 | Barbell Upright Rows |
30kg
10x
30kg
10x
30kg
10x
|
30 | 900 |
3 | Arnold Press |
12kg
10x
12kg
10x
12kg
10x
|
30 | 360 |
4 | Ploki tõmbed ülalt |
35kg
10x
35kg
10x
35kg
10x
|
30 | 1050 |
5 | Incline Bicep Curls |
12kg
10x
12kg
10x
12kg
10x
|
30 | 360 |
6 | Prantsuse surumine |
30kg
10x
30kg
10x
30kg
10x
|
30 | 900 |
7 | Bicep Hammer Curl |
15kg
10x
15kg
10x
15kg
10x
|
30 | 450 |
8 | Triceps Pushdown with Rope |
35kg
10x
35kg
10x
35kg
10x
|
30 | 1050 |
Kokku | 240 | 5670 |
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