silenter79
Witam chciałbym podać ocenie moj plan który skontruowany pod kątem rozwoju opornych parti klatkapiersiowa i ramiona. System ze względu na charakter pracy jest podzielony na osiem dni w układzie 3 dni on 1 off 3 dni on 1 off.
SZKIELET JEDNEGO MIKRO (D1–D8) — obowiązuje w całym okresie
D1 — OFF / REGEN
D2 — PUSH HEAVY
A0 Pec-Deck 2×15–18
A1 Smith Incline 30°: 5+1+1 + 2x5 backoff
A2 Low-Incline DB 20–25° 3×6–8
A3 DB Squeeze 3x 16-20
FST-7 klata: DB Hex-Press 7×8–12
Feeder ARMS po siłowym 8–10′: Rope OH Ext 2×15–20 + Incline DB Curl 45° 2×12–15
D3 — LOWER (po nocy) — ABS A+
A1 Leg Press (węziej, minimalnie palce do środka) 3×10–12
A2 Bulgarian DB 2×10–12/str
B1 Lying Leg Curl 3×10–12
C1 Leg Extension 2×12–15 + drop ~25% + 10 partials
D1 Calf Press 3×8–10 (izo 2 s) • D2 Seated Calf 2×18–22
ABS A+: Pallof 2×20–30/str • Dead Bug 3×8–10/str • Cable Crunch „hollow” 2×12–15 • Stir-the-Pot 2×8–10/str
D4 — ARMS HEAVY
A1 CGBP 1×6 top + 1×6 back-off (−7–10%)
A2 Chin-Up supin 12–18 łącz.
A3 PJR Pullover 3×8–10
A4 SA Cross-Body Cable Ext 2×12–15/str
A5 Incline DB Curl 3×8–10
A6 Reverse EZ Curl 2×10–12
FST-7 triceps 7×8–12
D5 — OFF / REGEN
D6 — CHEST PUMP (+ delty boczne)
A1 Pec-Deck 3×15–20
A2 Mechanical Drop-Set 1 runda/mikro (Incline DB 6–8 → Flat DB 6–8 → Feet-Elev PU 10–15)
A3 DB Squeeze 3×16–20
A4 Rope OH Ext 2×12–15
A5 Lateral Raise kabel/masz. 3×15–20
FST-7 DELTS (boczny) 7×10–12
Loaded Chest Stretch 45–60 s
D7 — UPPER PULL (po nocy) — ABS B+
A1 Chest-Supported Row 2×8–10
A1b One-Arm Iliac Lat Pulldown 3×10–12/str
A2 Neutral-Grip Pulldown 2×10–12/str
A2b Cable Pullover 1×15
B1 Cable Pull-in (kneeling) 2×12–15/str
B3 Facepull 2×15 • B4 Rear-Delt DB Fly 2×15–20
C Calf 2×12–15
ABS B+: Dragon Flag 1×3–6 Hanging Knee Raise 2–3×12–15 + Pallof 2×20–30/str
D8 — ARMS PUMP
A1 Spider Curl 1×15–20 + myo 1×4–5/15 s
A2 DB Hammer Curl 2×12–15
A3 Rope OH Ext 3×12–15
A4 Bayesian Curl 2×15–18
A5 Reverse-Grip Push-Down 1×12–15 + Kickback 1×15
A6 Incline Push-Up 1×30 • A7 DB Y-Raise (prone) 2×15–18
FST-7 DELTS 7×10–12
SZKIELET JEDNEGO MIKRO (D1–D8) — obowiązuje w całym okresie
D1 — OFF / REGEN
D2 — PUSH HEAVY
A0 Pec-Deck 2×15–18
A1 Smith Incline 30°: 5+1+1 + 2x5 backoff
A2 Low-Incline DB 20–25° 3×6–8
A3 DB Squeeze 3x 16-20
FST-7 klata: DB Hex-Press 7×8–12
Feeder ARMS po siłowym 8–10′: Rope OH Ext 2×15–20 + Incline DB Curl 45° 2×12–15
D3 — LOWER (po nocy) — ABS A+
A1 Leg Press (węziej, minimalnie palce do środka) 3×10–12
A2 Bulgarian DB 2×10–12/str
B1 Lying Leg Curl 3×10–12
C1 Leg Extension 2×12–15 + drop ~25% + 10 partials
D1 Calf Press 3×8–10 (izo 2 s) • D2 Seated Calf 2×18–22
ABS A+: Pallof 2×20–30/str • Dead Bug 3×8–10/str • Cable Crunch „hollow” 2×12–15 • Stir-the-Pot 2×8–10/str
D4 — ARMS HEAVY
A1 CGBP 1×6 top + 1×6 back-off (−7–10%)
A2 Chin-Up supin 12–18 łącz.
A3 PJR Pullover 3×8–10
A4 SA Cross-Body Cable Ext 2×12–15/str
A5 Incline DB Curl 3×8–10
A6 Reverse EZ Curl 2×10–12
FST-7 triceps 7×8–12
D5 — OFF / REGEN
D6 — CHEST PUMP (+ delty boczne)
A1 Pec-Deck 3×15–20
A2 Mechanical Drop-Set 1 runda/mikro (Incline DB 6–8 → Flat DB 6–8 → Feet-Elev PU 10–15)
A3 DB Squeeze 3×16–20
A4 Rope OH Ext 2×12–15
A5 Lateral Raise kabel/masz. 3×15–20
FST-7 DELTS (boczny) 7×10–12
Loaded Chest Stretch 45–60 s
D7 — UPPER PULL (po nocy) — ABS B+
A1 Chest-Supported Row 2×8–10
A1b One-Arm Iliac Lat Pulldown 3×10–12/str
A2 Neutral-Grip Pulldown 2×10–12/str
A2b Cable Pullover 1×15
B1 Cable Pull-in (kneeling) 2×12–15/str
B3 Facepull 2×15 • B4 Rear-Delt DB Fly 2×15–20
C Calf 2×12–15
ABS B+: Dragon Flag 1×3–6 Hanging Knee Raise 2–3×12–15 + Pallof 2×20–30/str
D8 — ARMS PUMP
A1 Spider Curl 1×15–20 + myo 1×4–5/15 s
A2 DB Hammer Curl 2×12–15
A3 Rope OH Ext 3×12–15
A4 Bayesian Curl 2×15–18
A5 Reverse-Grip Push-Down 1×12–15 + Kickback 1×15
A6 Incline Push-Up 1×30 • A7 DB Y-Raise (prone) 2×15–18
FST-7 DELTS 7×10–12
Krzysztof Piekarz
