# | Harjutus | Seeriad | Tõsteid | Raskus |
---|---|---|---|---|
1 | Lamades surumine |
110lb
20x
100lb
10x
|
30 | 3200 |
2 | Bench Dips |
90lb
15x
|
15 | 1350 |
3 | Bicep Curls |
40lb
25x
40lb
20x
|
45 | 1800 |
4 | Jala sirutused masinal |
80lb
60x
80lb
60x
150lb
50x
|
170 | 17100 |
5 | Thigh Abductor |
80lb
50x
|
50 | 4000 |
6 | Thigh Adductor |
80lb
50x
|
50 | 4000 |
7 | Kõhulihaste masin |
80lb
30x
80lb
20x
|
50 | 4000 |
8 | hamstring |
70lb
25x
60lb
25x
|
50 | 3250 |
9 | overhead press |
70lb
30x
70lb
25x
60lb
30x
60lb
25x
|
110 | 7150 |
10 | Cable Incline Triceps Extension |
100lb
20x
|
20 | 2000 |
11 | Ploki tõmbed ülalt |
100lb
20x
|
20 | 2000 |
12 | Cable Shrugs |
180lb
20x
|
20 | 3600 |
13 | back row |
100lb
10x
|
10 | 1000 |
14 | Donkey Calf Raises |
190lb
30x
|
30 | 5700 |
15 | Kükk |
130lb
20x
130lb
10x
|
30 | 3900 |
16 | Shoulder lift |
10lb
30x
10lb
30x
|
60 | 600 |
17 | Liblikmasin |
150lb
16x
|
16 | 2400 |
18 | Õla tagaosa masinal |
100lb
15x
|
15 | 1500 |
19 | Front and Back Neck Isometric |
10lb
0x
|
0 | 0 |
Kokku | 791 | 68550 |
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