czy mógłby ktoś przełożyć na nasze ten plan treningowy
Exercise Muscles Sets x Reps
Squat or Lunges Hip and Thigh 3 x 12
Bench Press (Dumbbell
or Barbell) Chest 3 x 12
Seated Row or Lat
Pulldown Upper Back 3 x 12
RDL or Leg Curl Hamstrings 3 x 12
Shoulder Front/Lateral
Raise Shoulders 3 x 12 (Front raise x6;
Lateral raise x6)
Biceps Curls Biceps 2 x 15
Triceps Extension Triceps 2 x 15
Core (Abdominal and
Lower Back) 3-5 different exercises;
total reps= about 100
Shoulder Prehab 1-2 x 15