# | Harjutus | Seeriad | Tõsteid | Raskus |
---|---|---|---|---|
1 | Rinnalt surumine masinal |
120lb
20x
100lb
15x
|
35 | 3900 |
2 | Bench Dips |
90lb
15x
|
15 | 1350 |
3 | bicep curl |
40lb
20x
40lb
20x
|
40 | 1600 |
4 | quadriceps |
80lb
70x
80lb
70x
150lb
60x
|
200 | 20200 |
5 | Thigh Abductor |
80lb
60x
|
60 | 4800 |
6 | Thigh Adductor |
80lb
60x
|
60 | 4800 |
7 | Keretõsted |
80lb
20x
80lb
20x
|
40 | 3200 |
8 | hamstring |
70lb
20x
60lb
15x
|
35 | 2300 |
9 | Shoulder Press |
70lb
50x
60lb
45x
|
95 | 6200 |
10 | triceps extension |
100lb
20x
100lb
10x
|
30 | 3000 |
11 | Ploki tõmbed ülalt |
110lb
15x
|
15 | 1650 |
12 | Squats |
150lb
14x
150lb
14x
|
28 | 4200 |
13 | Cable Shrugs |
180lb
30x
|
30 | 5400 |
14 | Donkey Calf Raises |
190lb
30x
|
30 | 5700 |
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 |
110lb
20x
|
20 | 2200 |
19 | Front and Back Neck Isometric |
10lb
20x
10lb
20x
|
40 | 400 |
20 | Leg Lift |
100lb
10x
|
10 | 1000 |
21 | Barbell Rear Delt Row |
110lb
10x
|
10 | 1100 |
Kokku | 893 | 79100 |
Kommenteerimiseks Logi sisse või Registreeru.