1. Incline BB bench press 8/6/4 (40kg/42,5/45) (37,5kg/40/42,5) (35kg/37,5/40) (32,5kg/35/37,5) (30kg/32,5/35kg)
2. Chin ups 8/6/4 (+1kg/+5kg/+10kg) (+1kg/+5kg/+7,5kg) (+1kg/+4kg/+6kg) (mc+1kg/+3kg/+4kg) (mc/+2kg/+3kg)
3a. SS seated DB shoulder press 12/10/8 (16/16/18) (16/16/17) (14/16/16) (12kg/14/16) (10kg/12/14)
3b. SS one arm DB row 3x12 (26kg)(26kg) (26kg) (24kg)(24kg)
4a. SS seated chest press 3x10 (38kg) (36kg) (34kg)(32kg)(30kg)
4b. SS seated DB lateral raises 3x10 (7kg) (7kg)(7kg)(6kg)(6kg)
5a. SS rope upright row 2x12 (23kg) (23kg) (23kg) (23kg) (20kg)
5b. SS shoulder press/hammer 2x12 (27kg) (25kg)(24kg)(22kg) (20kg)
6a. SS dips 3x8 (+4kg) (+3kg) (+2kg) (mc+1kg) (mc/mc/mc)
6b. SS seated DB concentration curls 3x10 (10kg) (10kg) (10kg)(10kg) (10kg)
7a. SS incline DB curl 3x10 (10kg) (10kg) (9kg)(9kg) (9kg)
7b. SS one arm overhead cable extension 3x10 (10kg) (10kg) (10kg)(10kg) (9kg)
I dzisiejsze podciaganie z dyszką, mysle ze tam troche zapasu jeszcze jest, moze na nastepnym treningu z ciekawosci sprobuje 15 kg
?feature=share