# | Harjutus | Seeriad | Tõsteid | Raskus |
---|---|---|---|---|
1 | Wide Grip Lat Pulldown |
70kg
10x
60kg
12x
60kg
12x
|
34 | 2140 |
2 | Dumbbell Shoulder Press |
35kg
12x
40kg
12x
40kg
12x
|
36 | 1380 |
3 | Hammer Preacher Curl |
25kg
12x
30kg
10x
25kg
12x
|
34 | 900 |
4 | Ploki tõmbed istudes vastu kõhtu |
40kg
12x
50kg
12x
50kg
12x
|
36 | 1680 |
5 | Dumbbell Lateral Raises |
18kg
12x
18kg
12x
18kg
12x
18kg
12x
|
48 | 864 |
6 | Hyperextensions |
40kg
20x
40kg
20x
|
40 | 1600 |
7 | Concentration Curls |
30kg
10x
30kg
12x
30kg
11x
|
33 | 990 |
8 | Biitseps plokil |
20kg
10x
17.5kg
10x
15kg
10x
|
30 | 525 |
Kokku | 291 | 10079 |
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