# | Harjutus | Seeriad | Tõsteid | Raskus |
---|---|---|---|---|
1 | Kangi tõmbed vastu kõhtu |
40kg
15x
50kg
15x
70kg
10x
80kg
10x
60kg
12x
|
62 | 3570 |
2 | seated one arm row |
50kg
10x
65kg
10x
75kg
10x
|
30 | 1900 |
3 | Wide Grip Lat Pulldown |
40kg
12x
50kg
10x
60kg
10x
45kg
10x
|
42 | 2030 |
4 | Seated Cable Rows |
45kg
10x
45kg
10x
40kg
10x
40kg
12x
|
42 | 1780 |
5 | Jõutõmme |
70kg
10x
80kg
10x
80kg
10x
|
30 | 2300 |
6 | Bicep Curls |
10kg
10x
12.5kg
10x
15kg
9x
10kg
10x
|
39 | 460 |
7 | Preacher Curl Machine |
15kg
10x
10kg
10x
10kg
10x
|
30 | 350 |
Kokku | 275 | 12390 |
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