Day 2. Lower body
HEAVY LIFTS
A1. Back squat
Week 1: 4 x 8
100-110-130-130
A2. Leg curl
Week 1: 4 x 6
20 kg
• Go back and forth between A1 and A2. There is 120 seconds
between both exercises
MECHANICAL DROP BARBELL LIFT
B1. Snatch-grip deadlift
8-10 reps
10-10-10
B2. Romanian deadlift
same weight; as many reps as you can
8-8-8
B3. Sumo deadlift
same weight; as many reps as you can
5-5-5
Jestem zaskoczony tym kombosem;) nie miałem juz mocy na wiecej w sumo,prostowniki I dół ud nabity dobrze.
Week 1: 3 sets
71kg
• There is no rest between B1, B2 and B3. Rest 120 seconds after
you completed B3
MECHANICAL DROP DUMBBELLS LIFT
C1. Short-step lunges
8-10 reps
8-8
C2. Long step lunges
same weight; as many reps as you can
8-8
C3. DB squat
same weight; as many reps as you can
8-8
Week 1: 2 sets
21kg
• There is no rest between C1, C2 and C3. Rest 120 seconds after
you completed C3
Trening cięzki jak to nogi;) Dzisiejsza miska:
1. placki owsiane 50 gr owsa + 3 jaja+10 gr wpc + 5 wfli ryzowych + 15 gr amin
trening
carbo 50 gr + 30 gr wpc+10 gr bcaa
2. ryż 100 + 120 cycka + 5 gr amin + warzywa
3.taki sam
4. placek 50 gr owsa + 3 jaja+ 15 gr słonecznika + 5 ml oliwy + owoc
5.j.w bez owoca + 5 gr amin
6.j.w bez owoca
7. 150 gr sera + 3 jaja + warzywa + oliwa 10 ml + 5 gr amin
Doradca w dziale Alternatywna Droga
Instruktor Sportów Siłowych
Dietetyk