Shoulders and Arms
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Tõukamine |
40kg
20x
50kg
15x
60kg
10x
|
45 | 2150 |
| 2 | Hantlite lennutamine küljele |
7kg
15x
10kg
12x
12kg
10x
|
37 | 345 |
| 3 | Dumbbell Front Raises (Dumbbells) |
7kg
15x
10kg
12x
12kg
10x
|
37 | 345 |
| 4 | Barbell Upright Rows |
40kg
12x
45kg
10x
50kg
8x
|
30 | 1330 |
| 5 | Seated Military Shoulder Press |
20kg
14x
22kg
12x
24kg
10x
|
36 | 784 |
| 6 | Biitseps kangiga seistes |
25kg
14x
30kg
12x
35kg
10x
|
36 | 1060 |
| 7 | Seated Bicep Curl |
14kg
12x
16kg
10x
18kg
8x
|
30 | 472 |
| 8 | Preacher Curl |
20kg
12x
24kg
10x
26kg
8x
|
30 | 688 |
| 9 | Barbell Incline Triceps Extension |
14kg
15x
16kg
12x
18kg
10x
|
37 | 582 |
| 10 | Lamades surumine kitsa haardega |
16kg
14x
18kg
12x
20kg
10x
|
36 | 640 |
| 11 | Standing Triceps Extension |
12kg
14x
14kg
12x
16kg
10x
|
36 | 496 |
| 12 | Vastas käe ja vastas jala kõverdamine |
74kg
40x
74kg
30x
74kg
35x
|
105 | 7770 |
| 13 | Leg Raises |
74kg
30x
74kg
20x
74kg
25x
|
75 | 5550 |
| Kokku | 570 | 22212 | ||