Proszę, cały
tygodniowy trening:
1.Bench Press 5x4
1b. Single Arm DB Row 5x6
2a. Decline Db Bench press 3x8
2b. Seated cable row 3x15
3a. Weighted dips 3x6
3b. Cable pullover
4. Chest supported Trap 3 Raise 4x15
1. Back Squat ATG 3x6
2. Sumo Deadlift 6x5
3a. DB Split squat 4x10
3b. Leg curl 4x15
4a. Goblet squat 4x15
4b.DB Polquin step up 4x25
5. Farmer walk 3x80m
1a. Military press 5x5
1b. Weighted Chin Up 5x5
2a. DB Lean Away 4x15
2b. Seated DB Extrenal Rotation 4x10
3a, DB Cuban Press 3x10
3b. Bent over Rear delt Raise 3x25
4. Seated Face Pull 4x20
1. Front Squat 4x5
2. Deficit Convectional Deadlift 4x4
3a. Glute Hammmstring Raise 3x8
3b. Good Morning 3x15
4a. Hip Thrust 4x12
4b.Single Leg DB dedlift 4x12
5. Weighted Back Extension 4x15
1a. Bench Press with Pause 5x3
1b.Barbell row 5x5
2a. Seated DB Hammer Curl 4x8
2b. Declaine DB Triceps Extension 4x15
3a, Reverse Babell Curl 3x8
3b Floor Press 3x12
4. Seated DB Incline Curl 3x MAX