PUSH2:
1.Bench press - 4s8-6p 130/132,5/135/140 kg x 5/120+ 1x back off set 80/100 kg- 120s
2.15/30/45 degrees incline db flies - 3s10p 10/12/14 kg - rampa close - 90s – tu-taj robisz tak że najpierw 10rep na 15st skos, później 10 na 30st skos i 45 i to jest 1 seria.
3a.Overhead press behind the neck 40/45 kg/50/60/65 kg- 4s6-4p - rampa close - 15s
3b.Db lateral rise - 4s10p 10/12/14 kg x 12 - 90s
4.Cable flyes - 4s12p 25/30 kg- 3010 - 90s
5a.Decline barbell triceps extension 27/37 kg- 3s8-10p - 15s
5b.Db French curl - 3s10-12p 2 x 6/10 kg- 90s
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PULL2:
1.Seated cable protonated grip row - 2s10-15p + 1s6-8p 40/45/50/ + 1x -20%AMRAP - 302min
2a.Straight arm pulldown - 5s8p 30/35/40/45 - rampa close - 3030 - 0s
2b.Band Straight arm pulldown - 5s15-25p - - 90sek fiolet
3.Single arm lat pull-down - 4s10p 15/20/25/30 kg- 3011 - 90s
5.Back extension with band - 4s12p - 3011 - 90s red/blu
6a.Incline db curl - 4s10-8p 10/12 kg - 15s
6b.BB preacher curl - 4s10-8p 22/25 kg- 90s
LEGS2:
1.
Front squat smith – 5s6p 70/80/85/90/80– 2010 – rampa close – 120-150s
2.DB RDL – 3s12p 28/34/40/50/ kg– 2011 – rampa close – 120s
3.Bulgarian split squat 4s– 10-8p – 3010 2 x 8/12/14/16rampa close – 120s
4.Hipthrust – 4s10-8p – rampa close 70/80/90/100/– 2011 – 120s
5.One leg back extension – 3s15p – 3011 – 90s
6.Leg press – Rest Pause 10rep 220kg– ciężar robierasz tak żeby mieć ok 6-7 powtórzeń w zapasie, 15sek pauzy pomiedzy seriami. – 1 taka do upadku 8 serii
7.Calf raise – 4s10p – 4410 70/80 kg – 90s