# | 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 |