ninja pl
jordi a jak teraz wyniki siłowe??
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B-50
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300 200 350
maly duzy gruby czy chudy kazdemu nalezy sie taki sam szacunek
pozdrawiam
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jordanwlkp
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nie przesadzam B
250,200,290
250,200,290
DreamChaser
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barjur2
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ja bym zastosowal FBW zaczynajc od 45% CM i zwieksajac co 2 tygodnie
Only For Champions , Wroclaw / Den Haag
NASM Personal Trainer 01-05-10
FMS Expert 06-12-11
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jonny braw
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ja tez lubie silwke bo przed mp mozna duzo sie napchac 
Jordan jak bede mogl pomoc to tez chetnie co nieco podpowiem
Jordan jak bede mogl pomoc to tez chetnie co nieco podpowiem
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FBW jest kozak,szczególnie polecam fighterom
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OwnaGe
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Jordi wejdz w moj dziennik treningowy i strona 8 sa 3 plany typowo pod TS , juz moge powiedziec ,ze idzie na nich za***iscie
OwneD
Off since 01-09-2010 r.
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dzieki owna i jonny
barjur/ninja, FBW jakos mnie nie przekonuje zupelnie
Zmieniony przez - jordanwlkp w dniu 2009-08-05 02:08:42
barjur/ninja, FBW jakos mnie nie przekonuje zupelnie
Zmieniony przez - jordanwlkp w dniu 2009-08-05 02:08:42
DreamChaser
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Workout A
* 1 Barbell Shoulder Press
Sets and reps according to 5/3/1
* 2 Barbell Upright Row
Sets: 4 Reps: 10 Rest: 60-90 sec.
* 3 Dumbbell Shoulder Press
Sets: 4 Sets: 12 Rest: 60-90 sec.
* 4 Bentover Dumbbell Raise
Sets: 4 Reps: 15 Rest: 60-90 sec.
* 5 Dumbbell Curl
Sets: 4 Reps: 12 Rest: 60-90 sec.
Workout B
* 1 Deadlift
Sets and reps according to 5/3/1
* 2 Chinup
Sets: 4 Reps: 10 Rest: 60-90 sec.
* 3 Dumbbell Row
Sets: 4 Reps: 15 Rest: 60-90 sec.
* 4 Back Extension
Sets: 4 Reps: 25 Rest: 60-90 sec.
* 5 Ab Wheel Rollout
Sets: 4 Reps: 15 Rest: 60-90 sec.
Workout C
* 1 Bench Press
Sets and reps according to 5/3/1
* 2 Dumbbell Bench Press
Sets: 4 Reps: 10 Rest: 60-90 sec.
* 3 Dip
Sets: 4 Reps: 10 Rest: 60-90 sec.
* 4 Dumbbell Fly
Sets: 4 Reps: 10 Rest: 60-90 sec.
* 5 Triceps Pushdown
Sets: 4 Reps: 10-15 Rest: 60-90 sec.
Workout D
* 1 Squat
Sets and reps according to 5/3/1
* 2 Leg Press
Sets: 4 Reps: 10-15 Rest: 60-90 sec.
* 3 Leg Extension
Sets: 4 Reps: 12 Rest: 60-90 sec.
* 4 Leg Curl
Sets: 4 Reps: 12 Rest: 60-90 sec.
* 5 Situp
Sets: 4 Reps: 25 Rest: 60-90 sec.
* 1 Barbell Shoulder Press
Sets and reps according to 5/3/1
* 2 Barbell Upright Row
Sets: 4 Reps: 10 Rest: 60-90 sec.
* 3 Dumbbell Shoulder Press
Sets: 4 Sets: 12 Rest: 60-90 sec.
* 4 Bentover Dumbbell Raise
Sets: 4 Reps: 15 Rest: 60-90 sec.
* 5 Dumbbell Curl
Sets: 4 Reps: 12 Rest: 60-90 sec.
Workout B
* 1 Deadlift
Sets and reps according to 5/3/1
* 2 Chinup
Sets: 4 Reps: 10 Rest: 60-90 sec.
* 3 Dumbbell Row
Sets: 4 Reps: 15 Rest: 60-90 sec.
* 4 Back Extension
Sets: 4 Reps: 25 Rest: 60-90 sec.
* 5 Ab Wheel Rollout
Sets: 4 Reps: 15 Rest: 60-90 sec.
Workout C
* 1 Bench Press
Sets and reps according to 5/3/1
* 2 Dumbbell Bench Press
Sets: 4 Reps: 10 Rest: 60-90 sec.
* 3 Dip
Sets: 4 Reps: 10 Rest: 60-90 sec.
* 4 Dumbbell Fly
Sets: 4 Reps: 10 Rest: 60-90 sec.
* 5 Triceps Pushdown
Sets: 4 Reps: 10-15 Rest: 60-90 sec.
Workout D
* 1 Squat
Sets and reps according to 5/3/1
* 2 Leg Press
Sets: 4 Reps: 10-15 Rest: 60-90 sec.
* 3 Leg Extension
Sets: 4 Reps: 12 Rest: 60-90 sec.
* 4 Leg Curl
Sets: 4 Reps: 12 Rest: 60-90 sec.
* 5 Situp
Sets: 4 Reps: 25 Rest: 60-90 sec.
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Workout A
* 1 Barbell Shoulder Press
Sets and reps according to 5/3/1
* 2 Barbell Shoulder Press
Sets: 5 Reps: 10 using 50%-60% of your max Rest: 60-90 sec.
* 3 Chinup
Sets: 5 Reps: As many as possible Rest: 60-90 sec.
Workout B
* 1 Deadlift
Sets and reps according to 5/3/1
* 2 Deadlift
Sets: 5 Reps: 10 using 50%-60% of your max Rest: 60-90 sec.
* 3 Hanging Leg Raise
Sets: 5 Reps: 12 Rest: 60-90 sec.
Workout C
* 1 Bench Press
Sets and reps according to 5/3/1
* 2 Bench Press
Sets: 5 Reps: 10 using 50%-60% of your max Rest: 60-90 sec.
* 3 Dumbbell Row
Sets: 5 Reps: 10-20 Rest: 60-90 sec.
Workout D
* 1 Squat
Sets and reps according to 5/3/1
* 2 Squat
Sets: 5 Reps: 10 using 50%-60% of your max Rest: 60-90 sec.
* 3 Leg Curl
Sets: 5 Reps: 10 Rest: 60-90 sec.
mnóstwo linków:
http://tnation.tmuscle.com/free_online_forum/sports_body_training_performance_bodybuilding_strength/wendler_531_program
* 1 Barbell Shoulder Press
Sets and reps according to 5/3/1
* 2 Barbell Shoulder Press
Sets: 5 Reps: 10 using 50%-60% of your max Rest: 60-90 sec.
* 3 Chinup
Sets: 5 Reps: As many as possible Rest: 60-90 sec.
Workout B
* 1 Deadlift
Sets and reps according to 5/3/1
* 2 Deadlift
Sets: 5 Reps: 10 using 50%-60% of your max Rest: 60-90 sec.
* 3 Hanging Leg Raise
Sets: 5 Reps: 12 Rest: 60-90 sec.
Workout C
* 1 Bench Press
Sets and reps according to 5/3/1
* 2 Bench Press
Sets: 5 Reps: 10 using 50%-60% of your max Rest: 60-90 sec.
* 3 Dumbbell Row
Sets: 5 Reps: 10-20 Rest: 60-90 sec.
Workout D
* 1 Squat
Sets and reps according to 5/3/1
* 2 Squat
Sets: 5 Reps: 10 using 50%-60% of your max Rest: 60-90 sec.
* 3 Leg Curl
Sets: 5 Reps: 10 Rest: 60-90 sec.
mnóstwo linków:
http://tnation.tmuscle.com/free_online_forum/sports_body_training_performance_bodybuilding_strength/wendler_531_program
