| # | Exercise | Sets | Reps | Weight | 
|---|---|---|---|---|
| 1 | Pull-up | 
										 
						95kg
						
						
						10x
						
					 
										
						115kg
						
						
						8x
						
					 
										
						115kg
						
						
						8x
						
					 
										
						115kg
						
						
						8x
						
					 
										
						115kg
						
						
						10x
						
					 
										
						95kg
						
						
						10x
						
					 
									 | 
				54 | 5810 | 
| 2 | Ploki tõmbed istudes vastu kõhtu ühe käega | 
										 
						45kg
						
						
						16x
						
					 
										
						45kg
						
						
						16x
						
					 
										
						45kg
						
						
						16x
						
					 
										
						45kg
						
						
						16x
						
					 
										
						45kg
						
						
						16x
						
					 
									 | 
				80 | 3600 | 
| 3 | Cable Rope Overhead Triceps Extension | 
										 
						80kg
						
						
						8x
						
					 
										
						80kg
						
						
						8x
						
					 
										
						80kg
						
						
						8x
						
					 
										
						80kg
						
						
						8x
						
					 
										
						80kg
						
						
						8x
						
					 
									 | 
				40 | 3200 | 
| 4 | Dumbbell Shrugs | 
										 
						72kg
						
						
						8x
						
					 
										
						72kg
						
						
						10x
						
					 
										
						72kg
						
						
						10x
						
					 
										
						72kg
						
						
						10x
						
					 
										
						72kg
						
						
						10x
						
					 
									 | 
				48 | 3456 | 
| 5 | Close-grip bench press | 
										 
						50kg
						
						
						8x
						
					 
										
						80kg
						
						
						8x
						
					 
										
						90kg
						
						
						8x
						
					 
										
						90kg
						
						
						8x
						
					 
										
						80kg
						
						
						8x
						
					 
									 | 
				40 | 3120 | 
| 6 | Cable One Arm Pushdown | 
										 
						30kg
						
						
						16x
						
					 
										
						30kg
						
						
						16x
						
					 
										
						30kg
						
						
						16x
						
					 
										
						30kg
						
						
						16x
						
					 
									 | 
				64 | 1920 | 
| 7 | Cable Pushdown | 
										 
						70kg
						
						
						8x
						
					 
										
						70kg
						
						
						10x
						
					 
										
						70kg
						
						
						10x
						
					 
										
						70kg
						
						
						10x
						
					 
									 | 
				38 | 2660 | 
| 8 | Incline Crunches | 
										 
						50kg
						
						
						12x
						
					 
										
						50kg
						
						
						10x
						
					 
										
						50kg
						
						
						10x
						
					 
									 | 
				32 | 1600 | 
| 9 | Leg raise machine | 
										 
						12kg
						
						
						10x
						
					 
										
						12kg
						
						
						10x
						
					 
										
						12kg
						
						
						10x
						
					 
									 | 
				30 | 360 | 
| 10 | Kõhule plokil seistes | 
										 
						60kg
						
						
						24x
						
					 
										
						60kg
						
						
						24x
						
					 
										
						60kg
						
						
						24x
						
					 
									 | 
				72 | 4320 | 
| Total | 498 | 30046 | ||