Trening 5-3-1

Witam czy mógłby mi ktoś pomóc w przetłumaczeniu tego treningu ponieważ nie do końca go rozumiem mimo znajomości angielskiego.

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

Zmieniony przez - agorovirin w dniu 2009-09-01 15:26:24

Zmieniony przez - agorovirin w dniu 2009-09-01 19:19:56

http://www.body-factory.pl/showthread.php?t=3736 

A po co są google xD .