monday
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Incline Bench Press |
5kg
15x
7kg
12x
10kg
10x
12kg
8x
|
45 | 355 |
| 2 | Lamades surumine hantlitega kaldpingil |
7kg
15x
10kg
12x
12kg
10x
15kg
8x
|
45 | 465 |
| 3 | Lamades surumine |
5kg
15x
7kg
12x
10kg
10x
10kg
10x
|
47 | 359 |
| 4 | Dumbbell Bench Press |
7kg
15x
10kg
12x
12kg
10x
15kg
8x
|
45 | 465 |
| 5 | Incline Flys |
5kg
8x
5kg
8x
5kg
6x
5kg
6x
|
28 | 140 |
| 6 | Biitseps hantlitega vahelduvalt |
5kg
12x
5kg
12x
|
24 | 120 |
| 7 | Bicep Curls |
5kg
12x
5kg
12x
|
24 | 120 |
| 8 | Alternate Hammer Curl |
5kg
12x
5kg
12x
7kg
8x
7kg
8x
|
40 | 232 |
| 9 | Concentration Curls |
5kg
12x
5kg
12x
7kg
8x
7kg
8x
|
40 | 232 |
| Kokku | 338 | 2488 | ||