# | Harjutus | Seeriad | Tõsteid | Raskus |
---|---|---|---|---|
1 | Rinnalt surumine masinal |
120lb
20x
100lb
15x
|
35 | 3900 |
2 | Bench Dips |
90lb
10x
|
10 | 900 |
3 | bicep curl |
40lb
20x
40lb
20x
|
40 | 1600 |
4 | quadriceps |
80lb
60x
80lb
60x
150lb
50x
|
170 | 17100 |
5 | Thigh Abductor |
80lb
40x
|
40 | 3200 |
6 | Thigh Adductor |
80lb
0x
|
0 | 0 |
7 | Keretõsted |
80lb
20x
80lb
10x
|
30 | 2400 |
8 | hamstring |
70lb
15x
60lb
15x
|
30 | 1950 |
9 | Shoulder Press |
70lb
40x
60lb
40x
|
80 | 5200 |
10 | triceps extension |
100lb
20x
100lb
10x
|
30 | 3000 |
11 | Ploki tõmbed ülalt |
110lb
15x
|
15 | 1650 |
12 | Squats |
150lb
14x
150lb
0x
|
14 | 2100 |
13 | Cable Shrugs |
170lb
20x
|
20 | 3400 |
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 |
160lb
15x
|
15 | 2400 |
18 | Õla tagaosa masinal |
110lb
20x
|
20 | 2200 |
19 | Front and Back Neck Isometric |
10lb
20x
10lb
20x
|
40 | 400 |
20 | Leg Lift |
100lb
0x
|
0 | 0 |
Kokku | 689 | 58100 |
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