Uwaga, moje wypowiedzi zawierają dozę ironii i proszę nie brać ich na poważnie, ponieważ nie odpowiadam za krzywdy moralne.
They see me rollin...
They hatin...
Dziennik treningowy - http://www.sfd.pl/[DT]_Ozzy__Get_big_or_die_trying-t1037943.html
I don't miss workouts, i don't miss meals, because this is what i love to do :)
Chest + triceps
Incline Dumbbell Press: 4 sets of 8-15 reps
Dumbbell Flyes: 4 sets of 8-12 reps
Dumbbell Bench Press: 3 sets of 8-12 reps
Cable Crossovers: 7 sets of 8-12 reps
Close-Grip Bench Press: 2 sets of 8-12 reps
Dips: 2 sets of 8-12 reps
Overhead cable extension: 7 sets of 8-12
Ryż + jajka + rodzynki
Ryż + jajka
Ryż + kurczak
Ryż + kurczak
Płatki owsiane + jogurt + wpc
Twaróg + olej lniany
Dziennik treningowy - http://www.sfd.pl/[DT]_Ozzy__Get_big_or_die_trying-t1037943.html
I don't miss workouts, i don't miss meals, because this is what i love to do :)
Dziennik treningowy - http://www.sfd.pl/[DT]_Ozzy__Get_big_or_die_trying-t1037943.html
I don't miss workouts, i don't miss meals, because this is what i love to do :)
Uwaga, moje wypowiedzi zawierają dozę ironii i proszę nie brać ich na poważnie, ponieważ nie odpowiadam za krzywdy moralne.
They see me rollin...
They hatin...
Back
Chin-Ups: 3 warm-up sets to failure
Lat Pulldowns: 3 sets of 8-12 reps
Bent Over Barbell Rows: 3 sets of 8-12 reps
Seated Cable Rows: 3 sets of 8-12 reps
Cable Pullovers: 7 sets of 8-15 reps
Shoulders + biceps
Dumbbell Shoulder Press: 4 sets of 8-12 reps
Front Dumbbell Raises: 3 sets of 8-12 reps
Upright Rows: 3 sets of 8-12 reps
Lateral Side Raises: 7 sets of 8-12 reps
Rear Delt Raises: 4 sets of 12-15 reps
Reverse Flyes (with cables): 7 sets of 12-15 reps
Dumbbell Shrugs: 4 sets of 8-10 reps
Barbell Shrugs: 4 sets of 8-10 reps
Standing Alternating Curls: 3-4 sets of 8-12
Hammer Curls: 3 sets of 8-12
Overhead Cable Curl: 7 sets of 8-15
Dziennik treningowy - http://www.sfd.pl/[DT]_Ozzy__Get_big_or_die_trying-t1037943.html
I don't miss workouts, i don't miss meals, because this is what i love to do :)
[DT] Markos123
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