[...] 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 [...]
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 [...]
[...] 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 [...]
[...] 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 [...]
[...] 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 [...]