4x15

[...] PULL 1. Podciaganie na drążku neutral 5x8-6 1xmax do +10kg 2. T bar 1x10 125kg 1x15 100kg 3. Hammer siedzac 1x8 1x12 4. Hammer z gory wasko 1x9 1x12 5a. Lawka rzymska 4x15 do 30kg 5b. Szrugsy hantle 4x15-12 do 45kg 6. Uginanie ze sztanga 1x9 55kg 1x12 45kg 7. Mlotki hantle 3x8 do 30kg 8. Unoszenie nog w zwisie 4x15 Cardio 25 minut schody [...]

[...] kolejne 3 dni treningowe Wczoraj PUSH 1. Skos sztanga 1x160kg/5 1x140kg/9 2. Floor press hantle 15/12 3x12 50kg 3. Unoszenie na bok hantle 5x15-12 do 32kg 4. Butterfly 4x15-12 5. Podciaganie do bordy waski chwyt wyciag dolny 4x15 6. Przenoszenie hantla 3x12 7. Arnoldki 3x12/10/8 8. Francuz siedzac lawka lamana hantla oburacz 5x12 9. Wyciag [...]

[...] i tak porownujac ostatnie prawie 5 tygodni pod jego okiema a moja redukcje na wlasna reke do grodziska to moja to byl relax i spacerek%-) BACK/BICEPS 1a. Cable pullovers 4x15 1b. Neutral grip lat pulldown 4x12 2. Chest supported tbar machine row 2x8 1x12 3. Seated neutral grip row 2x10 drop set each set 4a. Db seated shrugs 4x15 4b. Overhead [...]

Waga 102.5kg wiec wracamy;-) CHEST/DELTS/TRICEPS 1. Flat db Flyes 3x15 18kg 2. Slightly incline db press 2x8 50kg 3. Smith 45' incline press 2x8 1x12 4a. Butterfly 4x15 4b. Chest seated press machine 4x10 plus 30 sec isohold last set 5. Lateral raises 4x15 each set 15 sek rest pause and max reps https://youtu.be/W5MAm8IGofw 6. Triceps rope [...]

CHEST/DELTS/TRICEPS 1. Cable flyes 4x15 2. Low incline db press 2x10 50kg 3. Iso lateral Incline press 2x8 1x12 https://youtu.be/LgA26i0UJ_Q 4a. Low cable flyes 4x15 4b. Iso lateral decline press 4x10 30 sec iso hold last set https://youtu.be/2hSPb4P1H8g 5. Iso lateral seated raises 4x15 15 sec rest pause each set and max reps [...]

Waga 112.8kg Error%-) BACK/HAMS 1a. Cable pullovers 4x15-12 1b. Neutral grip iso lateral pulldown 4x12-10 do 60kg strona 2. Dead stop bb row 3x8 do 140kg 1x12 110kg https://youtu.be/CAFyGBYtE_4 3. Iso lateral seated row 4x10-8 90kg side 1x12 70kg https://youtu.be/RrzT5vH47a0 4a. Behind neck lat pulldown 4x15 4b. Db shrugs 4x15 30kg 5. Rack pull [...]

[...] sec rest between sets https://youtu.be/x7UCS8_Lid0 5. Db hammer curl 3x10 https://youtu.be/EETc5v0jcsM 6. Bb curl + drag curl 4x 8+8 7a. Low cable D-handle both arms curl 4x15-22 7b. Db both hands behind head french press 4x15 8. Abs 4x15 allachy 9. Abs 4x10 leg raises 20 minut rowerek Mega pompa Lapy rozrywalo Przy ost cwiczeniu az problem za [...]

[...] tego odwiodly;-) PUSH 1. Incline bb press 3x6 130/140/150kg https://youtu.be/OgjO-USazSQ 2. Flat db press 3x15 30/40/50kg https://youtu.be/sQEiSY1o0zU 3. Cable crossovers 4x15+10 4. Single hand cable lateral rsises 3x20 5. Arnold press db 3x15 6. Chest supported db standing lateral raises 4x15 7. Single arm triceps rope extensions 3x25 8. [...]

[...] i coś tam zeszło lekko Wczoraj PULL 1. Lat pulldown 20/15 4x10-8 regres 12x 2. Smith row 1x12 141kg 1x15 111kg 3a. Underhand grip lat pulldown 4x12-10 3b. Cable pullovers 4x15 4. Neutral grip low row 4x15 https://youtu.be/D6B1ts4OiE0 5a. Facepull 4x20 5b. Db shrugs 4x15 6. Seated low cable arm curl 4x20-12 7. Db hammer curl 3x10 Cardio 40 [...]

[...] 1. Incline smith press 141/9 121/12 101/14 https://youtu.be/zu9NhtJ-7Eo 2. Setaed db lateral raises 5x20-14 2x drop 3. High incline db press 3x15-12 1x18 4. Cable high pull 4x15 5. Butterfly 4x15 rest pause each set 6. Triceps extensions 4x15 7. Single arm cable extensions 3x12 Cardio 40 minut orbitrek Waga 116kg [...]

PULL 1. Rack pull 4x6 180/200/220/240 https://youtu.be/AQSWMVMKDmg https://youtu.be/4U2CoR-6lNU 2. Lat pulldown neutral grip 4x12* 3. Smith row 5x12-10 https://youtu.be/jl4ZuhzOODc 4. Cable pullovers 4x15-12 5. Smith shrugs 4x15 6. Seated db arm curl 4x15-12 7. Bb arm curl 4x10 Cardio Rano 25 Po treningu 20 Dzis off

BARKI DWÓJKA A1. Cable lateral raises 4x15-12 rest pause 2 last sets https://youtu.be/WX5ZDLtRRdI A2. Face pull 4x15 B. Smith seated press 2x10** https://youtu.be/cgJ8ne8ROvg C1. Db front raises 4x12 C2. Db side lateral raises 4x12 D. Cable upright row 4x15 E. Seated leg curl 3x12* F. Db rdl 4x12 https://youtu.be/gDlMuD7MBQA G. Leg press feet [...]

[...] lat pulldown 4x12-10* up to 85kg https://youtu.be/7Flrg3KOAQY 2. Bb row 2x8*** 130/150kg https://youtu.be/xEav61o9La0 3. Db row 3x10* 55/60/65kg 4. Single arm lat pulldown 4x15-12 5. Dead stop smith row to chest 4x15 6a. Face pull 4x20 6b. Db shrugs with pause 4x15 7. Rack pull 2x10** 170/190kg https://youtu.be/PJDLa4ru9KU 8. Calf press 5x12 [...]

[...] Bb row 2x6*** 140/160kg https://youtu.be/2qwU5qXjaWQ 3. Iso lateral hammer single arm row 3x10** 100/105/110 https://youtu.be/hOzpvvI3sxY 4. Kneeling single arm lat pulldown 4x15-12 5. Iso lateral row wide overhand grip elbows high 4x12 6a. Face pull 4x20 6b. Db shrugs paused 4x15 7. Rack pull 2x8** 180/200 https://youtu.be/jSbbzQW8dMA 8. Leg [...]

Wczoraj DELTS HAMS 1a. Lying cable lateral raises 4x15-12* rest pause 2 sets 1b. Face pull 4x20-12* 2. Seated smith press 2x8** 95/100kg 3a. Db front raises 4x12 https://youtu.be/c3UlkZNh_0o 3b. Db side lateral raises 4x12 https://youtu.be/v0H9QCPX3gU 4. Cable high row 4x15-12 rest pause last set 5. Swiss ball lying leg curl 5x15-12 6. Hex bar [...]

DELTS HAMS 1a. Lying cable lateral raises 4x15** (rest pause 2 sets) 1b. Rear delts cable crossovers 4x15** 2. Seated bb press 2x10*** 70/80kg 3. Db front raises 4x12 12/14/16/18kg 4. Seated db lateral raises (db lying on elbows) 3x15 + 1x20 https://youtu.be/_b8Ux9BVd1Q 5. Wide grip high row 4x15-12 6. Single leg standing curl 3x10** 7. Smith rdl [...]

[...] się zrobić trening z lekkim dyskomfortem tylko przy wyciskaniu DELTS HAMS A1. Lying cable lateral raises 4x12** 2x rest pause https://youtu.be/ZWdb-vUxStM A2. Face pull 4x15-12** B. Seated bb press 3x10** 70/80/90kg https://youtu.be/JTYZs_Q07pk C. Db front raises 4x12* 14-20kg D Seated db lateral raises (db on elbows) 4x15 + 1x20 [...]

[...] 2. Iso lateral hammer lat pulldown 4x12-8 3. Underhand grip bb row 3x8** 120/140/160kg https://youtu.be/d-aoiUhRHEU 4. Single arm hammer row 3x10* 5. Cable pullovers 4x15-12 6. Setaed hammer row 4x12 https://youtu.be/k2L75977U7k 7a. Cable shrugs 4x15 7b. Face pull 4x15-12 Cardio 20 minut [...]

[...] Siła już ciut w dół trzeba wbić do głowy sobie, że poziomu masowego juz nie bedzie%-) Dobrze za zaraz nowy plan to pozbede sie tej rozkminy z banii;-) PUSH 0a. Leg raises 4x15 0b. Abs crunches 4x15 A. Iso lateral decline press 3x12** https://youtu.be/nespiOjrJbs B. Incline db press 1x6** 70kg 4+2 https://youtu.be/iE0UuKmi9sI C1. Cable flyes [...]

Wczoraj BACK 0. Leg raises 4x15 1. Lat pulldown 4x8+4** 2. Underhand grip bb row 1x6*** 170kg https://youtu.be/wNDIhuLMKyc 3. Single arm landmine row 3x10* up to 60kg https://youtu.be/IpTWKHHByzY 4. Cable pullovers 4x15-12 5. Seated hammer row 15/15/12/9 https://youtu.be/J7M1edrPbTo 6a. Db rear delts lateral raises 4x20 6b. Smith shrugs 4x12 7. [...]