HEAVY LIFTS
A1. Seated DB press
Week 1: 4 x 6
25-30-30-30
A2. DB shrugs
Week 1: 4 x 10
25-30-30-30
• Go back and forth between A1 and A2. There is 120 seconds
between both exercises
MECHANICAL DROP SHOULDERS COMPOUND
B1. High pull
same weight; 8-10
10-10-10
B3. Face pull
same weight; as many reps as you can
15kg
Week 1: 3 sets
55kg-60-60
• There is no rest between B1, B2. Rest 120 seconds after
you completed B2
MECHANICAL DROP TRAPS
C1. Barbell upright rowing
8-10 reps
C2. Barbell shrugs (hold 3 seconds at the top of each rep)
same weight; as many reps as you can
70kg
C3. Cheated barbell shrugs (hold 3 seconds at the top of each rep, use a
slight leg kick)
same weight; as many reps as you can
Week 1: 3 sets
42kg-47-47
• There is no rest between C1, C2 and C3. Rest 120 seconds after
you completed C3
MECHANICAL DROP SHOULDERS ISOLATION
D1. Seated lateral raise
8-10 reps
D2. Seated front raise
same weight; as many reps as you can
9-9-8
D3. Bent over laterals
same weight; as many reps as you can
11-10-8
Week 1: 3 sets
12kg
• There is no rest between D1, D2 and D3. Rest 120 seconds after
you completed D3
Udany trening. Myslałem ze dziś będę miał wolną sobotę i spokojnie obejrzę KSW , ale okazało sie ze muszę iść na 2 zm do pracy, KOncze o 23 wiec moze chociaż na pudziana sie załapie. Biorę sie za szykowanie posiłkow do pracy.
Doradca w dziale Alternatywna Droga
Instruktor Sportów Siłowych
Dietetyk