# | Harjutus | Seeriad | Tõsteid | Raskus |
---|---|---|---|---|
1 | Dumbbell Lateral Raises |
18kg
12x
20kg
12x
22kg
12x
24kg
12x
20kg
12x
20kg
12x
|
72 | 1488 |
2 | Dumbbell Lateral Raises |
9kg
12x
10kg
12x
12kg
12x
14kg
12x
16kg
12x
16kg
12x
|
72 | 924 |
3 | Shoulder Press Machine |
20kg
10x
20kg
10x
20kg
10x
30kg
10x
30kg
10x
30kg
10x
|
60 | 1500 |
4 | Seated Dumbbell Lateral Raise |
7kg
12x
7kg
12x
9kg
12x
10kg
12x
10kg
12x
10kg
12x
|
72 | 636 |
5 | Smith Machine Shrugs |
50kg
12x
50kg
12x
60kg
12x
70kg
12x
|
48 | 2760 |
6 | Dumbbell Shrugs |
16kg
12x
16kg
12x
14kg
12x
12kg
12x
|
48 | 696 |
Kokku | 372 | 8004 |
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