4x15

[...] incline press 10 3x8 up to 44kg https://youtu.be/DiGsHXRn0BY 4. Lateral raises 4X15-10 up to 32kg 1xmax 20kg https://youtu.be/ty4zmr3EjJg 5. Cable crossovers 5x20-12 6. Hp 4x15-12 7. Triceps extensions 4x20-15 8. Kicbacks 2x12 9. Single arm neutral grip triceps extensions Cardio Rano 35 Wieczorem 25 [...]

[...] 0c. Abs twister 3x15 side 1. Incline smith press 45' 2x8 1x12 https://youtu.be/x43vQM5v42g 2. Db incline (slightly 15') press 2x8 https://youtu.be/GE8tiFIhJgg 3a. Butterfly 4x15 3b. Incline iso lateral press 4x10 4. Dips 2x10-8 weighted 1xmax bodyweight https://youtu.be/ly27ocMPILk 5a. French press db 3x10 + drop set 5b. Cable triceps extensions [...]

[...] 3x30 1. Iso lateral incline seated press 2x8 1x12 https://youtu.be/K1iL0vR2fHU 2. Db slightly incline press 2x8 https://youtu.be/iiZNhTFeAYo 3a. Cable standing butterrly 4x15 3b. High incline smith press 4x10 4. Dips 2x10 weighted 1xmax body weight https://youtu.be/JRwJ2ivlDbU 5a. Db french press 4x10 + dropset 5b. Cable extensions 4x15 6. [...]

[...] raises 3x12 4b. Standing iso lateral hammer press 3x10 5. Single leg standing curl 4x10 6. Banded back extensions glutes focus 4x12 + dropset 7. Leg press feet wide high 4x15 8. Calf raises seated 4x15 + dropset Cardio Rano 50 minut Po treningu 30 minut Waga rano po dniu wysokim 105.4kg /SFD/2019/4/17/b01e8601eee94163b134307a9ae11ac4.jpg [...]

[...] minimalnie ale znacznie mniej niz podczas chodzenia%-) Trening troche zmieniony ze wzgledu na to kolano 1. Leg extensions 3x20 single leg 3x20 both legs 2. Leg press banded 4x15 + dropset w ost 3. Hq machine 5x12 https://youtu.be/LUnUbh9ujgs 4. Reverse hq machine 4x8 https://youtu.be/CzlFrUZB5eQ 5. Smith machine single leg reverse lounges 4x10 [...]

[...] troche kalorii Dzis nogi na tyle na ile kolano pozwala LEGS 1. Single Leg extension 3x20 2. Leg extensions 4x20 3. Single leg standing leg curl 3x15 4. Lying leg curl 4x15 5. Machine hack sq 15/12 3x9 https://youtu.be/vW_DQSbp1D8 6. Leg press 4x20 https://youtu.be/FzPm42BhrIE 7. Leg press feet wide high 4x15 8. Machine single leg glute [...]

[...] 2. Smith seated press rampa 10 + regres x15 https://youtu.be/aHgKVqeOgqM 3. Iso lateral hammer raises 4x20-15 + rest pause 4a. Seated front db raises 4x12 4b. Rear delts cable crossovers 4x15 5. Landmine knelling press 3x15 2xdrop https://youtu.be/kEYtTk2hhN4 6. Abs 5x15-12 7. Abs 4x15 Cardio 20 minut rowerek Wieczorem 30

[...] hammer press 1x8 75kg side1x6 90kg side 1x10 70kg side https://youtu.be/2Cnxrm0OAZU 2. Bb floor press 1x8 120kg1x8 140kg 1x6 160kg https://youtu.be/nmkhIQy7ErQ 3. Butterfly 4x15 rest pause each set 4. Ohp 2x8 70kg/80kg regres db press seated 35kg/15 5. Iso lateral raises hammer 4x15-12 rest pause each set 6. Dips 3x10 [...]

[...] 2. Chest supported row 90/8 105/8 drop 75/8 https://youtu.be/wfFuQLlkOiU 3. Lat pulldown 4x10 4. Db row 3x8 50kg https://youtu.be/jb8G-hnxTX4 5a. Cable pullovers 4x15-12 5b. Face pull 4x15 6. Db arm curl 4x12 14-16kg 7. Db hammer curl 2x8 30/32kg Battlerope 6x 20sek work/40 sek rest https://youtu.be/uDKhssyL1Yg Potreningowy 100g [...]

Wczoraj LEGS 1. Leg curl 20/15 3x12 2. Smith sq to bench 2x8 1x12 https://youtu.be/uA2GpeivlWs 3. Standing leg curl 4x15-12 4. Leg press 20/15 4x12 https://youtu.be/Hx2qgw-36bY 5. Leg extensions 4x15-12 6. Calf press 5x20 7. Allachy 5x15 Cardio 40 minut rowerek Dziś off Miała byc znowu fajna robota na plazy jednodniowa za bdb siano ale wiatr nad [...]

LEGS 1. Seated Leg curl 3x15** 2. Hack sq 4x8-6** up to 180kg + machine https://youtu.be/BaDrosklky8 3. Reverse SDL on hack sq machine 4x15-12 4. Lying leg curl 3x10** rest pause each set 5. Leg press 4x15 up to 360kg + machine https://youtu.be/q1cwgkPlgCs 6. Standing calf raises 5x12-10 Cardio 30 minutes trademill Gwiazdki oznaczaja serie [...]

Wczoraj PUSH 1. Bb flat bench press 1x6 160kg 1x18 120kg https://youtu.be/Qz1JehslQRs 2. Butterfly 4x15-12 rest pause each set 3. Iso lateral seated hammer press 1x9 60kg side 1x20 40kg side https://youtu.be/dWYuIVZCxTU 4. Seated db lateral raises 4x20-16 3x dropset last set https://youtu.be/D3nV7pqaZiY 5. Seated neutral grip press 4x15 paused [...]

[...] 1. Incline smith press 2x6 151kg/156kg 1x11 131kg https://youtu.be/eNaRgwRTdn0 2. Floor press db 3x12* 40kg 3. Butterfly 3x15 rest pause each set 4. Seated db lateral raises 4x15-12 drop set last set https://youtu.be/kkjcOrY243c 5. Seated hammer iso lateral press 4x10 30/35/40/45kg 6. Low cable high pull 3x20 7. Triceps extensions 4x15 8. Single [...]

Wczoraj nogi i pierwsze siady od pół roku Lekkie ale kolano ok;-) LEGS 1. Leg press 3x10*** up to 490kg backoffy x20 x30 2. Bb sq 3x10 up to 110kg https://youtu.be/HRARyFXcY_c 3. Leg extensions 4x15* 4. Single leg curl standing 4x20-15 5. Landmine rdl 4x15 https://youtu.be/Xl6X2UhBHEA 6. Calf press 5x15 Cardio 25 min rano 20 min po treningu

[...] https://youtu.be/3iNxx0KZlPQ 3. Hammer iso lateral lat pulldown 3x12-10** 4. Hammer iso lateral single arm low row with extra handle 3x10-8 5a. Behind neck lat pulldown 4x15 5b. Cable pullovers 4x20-15 6. Db shrugs 4x15 7. Singlw arm preacher curl 3x20-12 8. Low cable arm curl 4x12 9. Db hammer curl 2x15 Cardio 25 minut rowerek [...]

[...] pulldown 4x12-10 2. Single arm tbar row 4x10 3. Iso lateral seated hammer row 4x12 https://youtu.be/AyM1Z0PEBgc 4a. Cable pullovers 4x12 4b. Standing nuetr grip lat pulldown 4x15-12 5. Rear delts cable crossovers 4x20-15 6. Single arm db preacher curl 3x15-12 7. Db hammer curl 3x10 8. Seated bb curl + standing bb curl 3x10+10 9. Seated calf [...]

[...] grip lat pulldown 4x12* B. Single arm tbar row 3x10* https://youtu.be/0E0zfqumHaE C. Seated iso lateral hammer row 4x12-10* https://youtu.be/moBNM4TK0uo D1. Cable pullovers 4x15 D2. Neutral grip standing row to chest (extra strech before concentric phase start) 4x12 E. Trx rear delts 3x15 F. Single arm db preacher curl 3x12 G. Standing db hammer [...]

[...] 2. Single arm tbar row 3x10 2x8 up to 80kg https://youtu.be/wBRk4ONmrjs 3. Seated hammer iso lateral low row 4x12-10 https://youtu.be/AiXbii--BbU 4a. Cable pullovers 4x15-12 4b. Neutral grip high row with extra strech 4x12 5. Rear delts cable crossovers 4x20 6. Single arm Isolated db curl 4x12 7. Cable hammer curl 4x15 8a. Seated partial [...]

[...] arm kneeling lat pulldown with rotation 4x12 5. Smith pendley row 4x12-10 https://youtu.be/H9s5VAMr_L8 6a. Plate loaded lat raise machine (rear delts) 4x20 6b. Db shrugs with pause 4x15 7. Rack pull 2x6** 190/210 https://youtu.be/id2u0MUJ5WE 8. Leg raises 4x15 Cardio 20 minut stairmaster /SFD/2019/10/24/d6f9c67d530343d3aa7226b13341c8c4.jpg

[...] PUSH planem po modyfikacji 0a. Leg raises 3x15 0b. Abs crunch 3x12 1. Seated machine chest press 3x10** full stack 2. Incline db press 3x10* 50/50/50 3a. Cable crossovers 4x15-12 plus extra 4-5 partial reps every set 3b. High incline db hex press 4x12 14/14/16/16 4. Seated db lateral raises 4x20-15 drop set 2 last sets 14/14/16+8 16+8 5a. Db [...]