# | Harjutus | Seeriad | Tõsteid | Raskus |
---|---|---|---|---|
1 | Rinnalt surumine masinal |
110lb
20x
100lb
15x
|
35 | 3700 |
2 | Bench Dips |
90lb
15x
|
15 | 1350 |
3 | bicep curl |
40lb
20x
40lb
20x
|
40 | 1600 |
4 | quadriceps |
80lb
70x
80lb
70x
160lb
60x
|
200 | 20800 |
5 | Thigh Abductor |
80lb
60x
|
60 | 4800 |
6 | Thigh Adductor |
80lb
60x
|
60 | 4800 |
7 | Keretõsted |
80lb
20x
80lb
0x
|
20 | 1600 |
8 | hamstring |
70lb
15x
60lb
15x
|
30 | 1950 |
9 | Shoulder Press |
70lb
20x
60lb
20x
60lb
15x
|
55 | 3500 |
10 | triceps extension |
100lb
20x
100lb
0x
|
20 | 2000 |
11 | Ploki tõmbed ülalt |
100lb
15x
|
15 | 1500 |
12 | Squats |
150lb
14x
150lb
14x
|
28 | 4200 |
13 | Cable Shrugs |
150lb
20x
|
20 | 3000 |
14 | Donkey Calf Raises |
190lb
15x
|
15 | 2850 |
15 | Shoulder Press |
10lb
40x
10lb
20x
|
60 | 600 |
16 | Back Extension |
130lb
25x
|
25 | 3250 |
17 | Rinnamasin |
150lb
15x
|
15 | 2250 |
18 | Õla tagaosa masinal |
100lb
20x
|
20 | 2000 |
19 | Front and Back Neck Isometric |
10lb
20x
10lb
20x
|
40 | 400 |
20 | Leg Lift |
50lb
10x
|
10 | 500 |
Kokku | 783 | 66650 |
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