# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Barbell incline bench press |
50kg
8x
70kg
8x
90kg
6x
100kg
3x
80kg
8x
80kg
7x
|
40 | 3000 |
2 | õlale kangiga kukla tagant |
40kg
8x
45kg
8x
50kg
8x
55kg
6x
45kg
8x
|
38 | 1770 |
3 | Reverse fly machine |
30kg
8x
30kg
8x
30kg
8x
30kg
8x
|
32 | 960 |
4 | Close-grip bench press |
50kg
8x
80kg
8x
90kg
6x
100kg
4x
80kg
8x
80kg
7x
|
41 | 3180 |
5 | French press |
40kg
8x
40kg
8x
40kg
8x
40kg
8x
|
32 | 1280 |
6 | Cable Pushdown |
60kg
8x
60kg
8x
60kg
8x
60kg
8x
|
32 | 1920 |
7 | Kõhuharjutused |
0kg
160x
|
160 | 0 |
Total | 375 | 12110 |