1. Przysiady - RAMPA 6
20 kg x 20 / 40 kg x 12 / 60 kg x 12 / 70 kg x 12 / 80 kg x 12 / 90 kg x 10
20 kg x 20 / 40 kg x 12 / 60 kg x 10 / 70 kg x 10 / 80 kg x 10 / 90 kg x 8 / 100 kg x 8
20 kg x 20 / 40 kg x 12 / 60 kg x 8 / 75 kg x 8 / 85 kg x 8 / 95 kg x 6 / 105 kg x 8
20 kg x 20 / 40 kg x 12 / 60 kg x 6 / 80 kg x 6 / 90 kg x 6 / 100 kg x 6 / 110 kg x 6 / 80 kg x 12
20 kg x 20 / 40 kg x 12 / 60 kg x 6 / 80 kg x 6 / 90 kg x 6 / 105 kg x 6 / 115 kg x 6 / 85 kg x 12
20 kg x 20 / 40 kg x 10 / 60 kg x 6 / 80 kg x 6 / 100 kg x 6 / 110 kg x 6 / 120 kg x 6 / 90 kg x 12
20 kg x 20 / 40 kg x 10 / 60 kg x 6 / 80 kg x 6 / 90 kg x 6 / 105 kg x 6 / 115 kg x 3 / 125 kg x 4 / 95 kg x 12 / 75 kg x 20
20 kg x 20 / 40 kg x 10 / 60 kg x 6 / 80 kg x 6 / 90 kg x 6 / 105 kg x 6 / 115 kg x 3 / 125 kg x 5 / 100 kg x 10 / 80 kg x 17
20 kg x 20 / 40 kg x 10 / 60 kg x 6 / 80 kg x 6 / 100 kg x 6 / 110 kg x 3 / 120 kg x 3 / 130 kg x 3 / 100 kg x 10 / 80 kg x 15
20 kg x 20 / 40 kg x 10 / 60 kg x 10 / 80 kg x 6 / 95 kg x 6 / 105 kg x 6 / 115 kg x 3 / 125 kg x 1 / 135 kg x 3 / 110 kg x 8 / 90 kg x 12 / 70 kg x 20
20 kg x 20 / 40 kg x 10 / 60 kg x 10 / 80 kg x 6 / 100 kg x 6 / 110 kg x 3 / 120 kg x 3 / 130 kg x 1 / 140 kg x 2 / 120 kg x 6 / 100 kg x 12 / 80 kg x 17
20 kg x 20 / 40 kg x 15 / 60 kg x 8 / 80 kg x 8 / 100 kg x 10 / 100 kg x 10 / 100 kg x 8 / 100 kg x 8 / 100 kg x 8 / 100 kg x 8
2. Suwnica stopy wąsko - 5x12
60 kg x 20 / 100 kg x 12 / 140 kg x 12 / 140 kg x 12 / 140 kg x 12
60 kg x 15 / 80 kg x 12 / 120 kg x 10 / 140 kg x 10 / 160 kg x 10
3. Prostowanie na maszynie - 4x
25 lbs x 15 / 25 lbs x 15 / 25 lbs x 15 / 50 lbs x 8 + dropset (jednonóż)
37 lbs x 10 / 50 lbs x 10 / 65 lbs x 10 / 75 lbs x 8 + dropset
4. Żuraw - 3xMAX
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5. Uginanie z hantlą między stopami - 4x
9 kg - 12 kg x 10
6. Glute bridge - 4x12
40 kg x 12 / 40 kg x 12 / 40 kg x 10
50 kg x 12 / 50 kg x 12 / 50 kg x 12 / 50 kg x 12
50 kg x 12 / 50 kg x 12 / 50 kg x 12 / 60 kg x 12
50 kg x 12 / 60 kg x 12 / 70 kg x 12 / 70 kg x 12
50 kg x 12 / 60 kg x 12 / 70 kg x 12 / 80 kg x 12
60 kg x 12 / 70 kg x 12 / 80 kg x 12 / 90 kg x 12
60 kg x 10 / 80 kg x 10 / 100 kg x 10 / 60 kg x 20 / 60 kg x 20
50 kg x 10 / 70 kg x 10 / 90 kg x 10 / 110 kg x 10 / 60 kg x 20
60 kg x 10 / 75 kg x 10 / 95 kg x 10 / 115 kg x 8 / 60 kg x 20
60 kg x 10 / 85 kg x 10 / 105 kg x 10 / 125 kg x 8 / 70 kg x 20
60 kg x 10 / 80 kg x 10 / 100 kg x 10 / 115 kg x 10 / 130 kg x 8 / 80 kg x 20
60 kg x 10 / 80 kg x 10 / 100 kg x 8 / 120 kg x 8 / 140 kg x 5 / 80 kg x 17
7. Wpięcia stojąc na smithie - 4x20
30 kg x 30 / 40 kg x 30 / 50 kg x 20 / 60 kg x 20
30 kg x 30 / 40 kg x 30 / 50 kg x 20 / 60 kg x 15 / 70 kg x 15 / 40 kg x 20+
8. Brzuch
allahy 8x