DELTS/HAMS 1. Setaed lateral raises machine 3x12 + dropset max reps 2. Seated db press 2x8 40kg/44kg 1x15 32kg 3. Seated 60' bench front db raises 4x15-12 12kg 4a. Bb high pull 4x15-12 up to 45kg 4b. Seated hammer press (body front to seat) 4x12-10 up to 30kg side 5. Lying leg curl 2x20 single leg 2x15 both legs 6. Leg press feet wide high 4x15 [...]
Moc dzisiaj na treningu nie wiele gorzej niz w okresie masy CHEST DELTS TRICEPS 1. Seated cable flyes 20 4x15 + 2x rest pause last set 2. Iso lateral hammer incline 15/12 3x8 up to 70kg side https://youtu.be/sfYdP2TdmEA 3. Floor press bb 2x12 3x9-7 up to 140kg https://youtu.be/Jdp4nEyJpIA 4. Db pullover 4x15-12 5. Dips 3xmax 6. Db lateral raises [...]
Chwilke mnie nie bylo Wszystko trzymane wg planu PUSH 0a. Leg raises 4x15 0b. Cable Crunches 4x15-12 1. Seated Low cable crossovers 4x20-15 2. Db flat bench press 2x10** 50/60kg https://youtu.be/KJRB1pSAFw4 3. Seated incline iso lateral press 3x10* up to 60kg https://youtu.be/jqAjB9YQt4s 4a. Db pullovers 4x12 up to 45kg 4b. Cable hex press 4x15 [...]
PUSH A. Low cable crossovers 4x15-12** B. Bb flat bench press 1x8 120kg 2x6 140kg C. Incline db press 3x10 40/50/50kg D1. Db pullovers 4x15-12 32/36/42/48 D2. High incline db hex press 4x12-10 E. Single arm cable lateral raises 4x15-12 F. Front raises db 4x15-12 G. Triceps extensions 3x20-15 H. Db french press 4x12 I1. Cable abs crunches 4x20-10 [...]
Wczoraj PUSH 0a. Leg raises 4x15-12 0b. Cable crunches 4x15-12 1. Seated chest press 3x12** 2. Db incline press 3x11** 50kg https://youtu.be/wOygn_aJEJ4 3a. Cable crossovers 4z15-12 plus extra reps at the end 3b. High incline db hexpress 4x12 4. Seated db lateral raises 4x20-15 rest pause 2 sets 5a. Front db raises 4x15 5b. Db press 4x12 6. Dips [...]
Po dniu off Przyszedl czas na plecy Niestety tylko 4h snu Ale dobrze poszlo;-) BACK 0. Leg raises 4x15 1. Iso lateral hammer lat pulldown 8+4 8+4 7+4 6+4 (clean reps plus cheated reps) 80/85/90/95kg https://youtu.be/L6QxlADfn8k 2. Bb underhand grip row 3x8** 130/140/150kg https://youtu.be/69WBQ_TitXE 3. Iso lateral seated hammer row 3x10** [...]
PULL 0. Leg raises 4x15 1. Single arm underhand grip latpulldown 4x12** 2. Tbar row 3x10** 100/120/140kg https://youtu.be/OkUVxaypotU 3. Chest supported row 4x12 up to 85kg https://youtu.be/S2Nufzq-G7s 4a. Cable pullovers 4x15-12 4b. Seated single arm cable row 4x12 https://youtu.be/I8Dkqyol3CM 5. Face pull 4x15 6. Single arm db preacher curl [...]
PUSH 0a. Leg raises 4x15 0b. Abs crunches 4x15 1. Seated chest press 3x12** full stack/fs+14/fs+28 2. Db incline press 3x8** 50/60/65kg https://youtu.be/4rGHKqTAO-Y 3a. Cable crossovers 4x20-15 3b. High incline db hexpress 4x15-12 up to 26kg 4. Seated db lateral raises 4x20-15 2x drop ser 5a. Front plate raises 4x15 5b. Sested db press 4x12 6. [...]
[...] czasu zostało bo bym ogarnal na zamowinie jakies ale to zrobię po slasku bo bedzie 3 tyg do słodkiego PULL 0. Leg raises 5x15 1a. Lat pulldown 4x10-8** 1b. Cable pulldown 4x15-12** 2. Dead stop smith row 3x10** up to 130kg + backoff 3. Seated iso lateral hammer row 3x10* + backoff 4. Seated neutral grip low row 4x15-12 5a. Db rear delts row [...]