A. (Heavy Exercise) - Unwinding press
Sets: 4-5
Reps: 6 to 8
Rest intervals: 60- 90 seconds
* Include a 1-2 seconds hold at the completion of each rep
T1:8kg/10/12/12
T2:10kg/12/15/15
T3:12kg/14/16/17,5
B1.(Superset Exercise #1) - Gironda dumbbell swing
Sets: 3
Reps: 8 to 10 full swings
Rest intervals: none
T1:12kg/10/10
T2:10kg/12/12
T3:10kg/12/14
B2. (Superset Second Exercise) - Pitcher raise
Sets: 3
Reps: 10 to 12
Rest intervals: 60-90 seconds
T1:8kg/8/8
T2:8kg/10/10
T3:10kg/10/10
C. (Special Technique) - 1-arm cable laterals, muscle-round style
- 6 reps with the right arm (mini-set 1)
- Switch to left arm and perform 6 reps (mini-set 1)
- Switch to right arm and perform 6 reps (mini-set 2)
Itd.
Sets: 3 muscle rounds
Reps: 4 mini-sets of 6 reps each (total of 24 reps per arm per set)
Rest intervals: 45-60 seconds between sets/rounds
T1:poziom2/2/-
T2:poziom2/3/3
T3:poziom3/3/4
D. (100 Rep Set) - Machine lateral raise
Set: 1
Reps: 100
T1:~70x (i padlem)
T2:100x1kg
T3:100x2kg
Czas trawania - jakies 25-30minut
Zmieniony przez - solaros w dniu 2011-01-25 19:17:06
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