plan:
Day 1 Klata + triceps
Klata
- Bench Press 3 sets / 10-15 Reps / Rest 60 sek
- Wyciskanie na ławce 3 sets / 10-15 Reps / Rest 60 sek
- Incline Dumbell Fly 3 sets / 8-12 Reps / Rest 60 sek
- Cable Iron Cross 3 sets / 8-12 Reps / Rest 60 sek
Triceps
- Triceps Pope Push-Down 3 Sets / 10-15 Reps / Rest 60 sek
- Dumbbell Overhead Triceps Extension 3 Sets / 8-12 Reps / Rest 60 sek
- Dumbbell Tate Press 3 Sets / 10-15 Reps / Rest 60 sek
- One Arm Dumbbell Triceps Extenstion
3 Sets / 8-12 Reps / Rest 60 sek
Day 2 ABS + Biceps
ABS
- Bench V-sit Crunches 4 Sets / 15 Reps / Rest 60 sek
- Alternate Heel Touchers
4 Sets / 15 Reps / Rest 60 sek
- Jackknife Sit Up 4 Sets / 15 Reps / Rest 60 sek
Biceps
- Single Dumbbell Drag Curl 3 Sets / 12-15 Reps / Rest 60 sek
- Chest Supported Dumbbell Curl 3 sets / 10-12 Reps / Rest 60 sek
- Zwykle podnoszenie 3 sets / 8 - 12 Reps / Rest 60 sek
- Incline Dumbbell Curl 3 sets / 10-12 Reps / Rest 60 sek
Day 3
Shoulder
- Incline Row 3 sets / 10-12 Reps / Rest 60 sek
- High Capable Reverse Fly
3 sets / 10-12 Reps / Rest 60 sek
- Dumbbell Bent Over Reverse Fly 3 sets / 10-12 Reps / Rest 60 sek
- Bent Over Hi Lose 3 sets / 10-12 Reps / Rest 60 sek
Nogi
- Przysiad ze sztanga
3 sets / 8-10 Reps / Rest 60 sek
- Noga wykroczna bliżej
3 sets / 8-10 Reps / Rest 60 sek
- Martwy ciąg 3 sets / 4-6 Reps / Rest 60 sek
- Rumuński z hantlami 3 sets / 7-9 Reps / Rest 60 sek