arm

PULL 1. Rack pull 240kg/8 200kg/12 https://youtu.be/lJB2OtnKKuw 2. Neutral grip lat pulldown full stack +10kg/7 90kg/12 3. Tbar row narrow grip 4x8 up to 120kg https://youtu.be/KyfdmxrXm_I 4. One arm low row 3x12 5a. Cable pullovers 3x15 5b. Face pull 3x20-15 6. Spider curl 20/15/12/12 7. Drag curl 3x12 Cardio 25 minut stairmaster

[...] raises 5x10-8 up to 44kg 30kg/15 https://youtu.be/NoshNiqd1zs 4. Butterfly 4x20-12 5. Cable high pull 5x15-12 6. Cable flyes 3x20-12 7. Triceps exrensions 5x20-15 8. One arm cable extension 3x15-12 9. Abs 4 serie Cardio 25 minut stairmaster Mozna tak redukować Póki co sila jeszcze cos rosnie po zmianie sprzętu;-) Od jutra kolejne zmiany i [...]

[...] 120/8 140/6 160/6 180/6 200/6 https://youtu.be/btt2pS4RE8Q 2. Neutral grip lat pulldown 12/12/9/9 + drop 3. Tbar row 4x8 up to 120kg https://youtu.be/W7vFkJVvbUo 4. Wide neutral grip latpulldown 15/12/12 + drop 5. Dumbell row 8/10/12 6. Single arm cable curl 15/15/15/12 7. Seated dumbell curl 10/9/9 8. Dumbell hammer curl 2x12 Cardio 15 minut

[...] drop 3. Underhand grip barbell row 10/10 3x8 https://youtu.be/e1AJJ7Uc80U 4. Neutral grip low row 20/18/16 5. Kneeling lat pulldown 3x15 https://youtu.be/4QC_BjKlJ5U 6. Dumbell shrugs 4x12 7. Tbar biceps curl 4x12-10 8. Single arm cable curl 3x15-12 https://youtu.be/qZK-I9qHLsk 9. Preacher hammer dumbell curl 2x9 Cardio 15 minut stairmaster

[...] 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 /SFD/2019/2/21/79d088fc94fc456293db1be2857e4660.jpg

[...] (drop set each set) https://youtu.be/rXRGBx7JEaU 4a. Db seated shrugs 3x15 4b. Behind neck lat pulldown 3x15 5. Rack pull 1x 6 fail only 4 https://youtu.be/b6D9MElCD-w 6a. Bb arm curl 3x10 6b. Bb high pull 3x10 7a. Preacher db curl 4x12-10 7b. Standing iso lateral cable curl 4x12-10 Cardio 40 minut stairmaster Wieczorem 40 minit rowerka poleci

[...] row 2x10 85kg side plus drop each set to 70kg max reps 4a. Seated db shrugs 3x15 4b. Behind neck latpulldown 3x15 5. Rack pull 1x8 200kg https://youtu.be/bROYZEOFI5Q 6a. Bb arm curl 3x10 6b. Drag curl 3x10 7a. Db preacher curl 4x12 7b. Low Cable drag curl 4x12 Cardio Po treningu 20 min bieznia 20 min schody Nie dawno wleciala druga sesja 40 min [...]

4. Chest supported bench lying lat pulldown 6. Biceps arm curl seated on bench elbow behind body 7. Back extension with plate with extra squezze at the top part of rep eeeeeeeyyy macaaaarena, aaay! %-) Forma piekna, chyba taki suchy nie byles z tego co pamietam stad i czarnego forum?

HAMS BACK BICEPS 1a. Leg curl 5x15 1b. Rdl 5x20 2. Glute kick 4x15 3a. Smith row 4x10 https://youtu.be/CpsapKzck34 3b. Cable pullovers 4x15 4. Behind neck lat pulldown 4x15 https://youtu.be/JMifa1v8lmA 5. Face pull 4x20-15 + dropset 6. Seated db shrugs 4x15 https://youtu.be/1GdWd79AAKI 7. Arm curl bb 4x12-10 8. Drag curl 4x12-10 9. Machine back [...]

[...] https://youtu.be/-qb-c6JKDZc, 3. Banded pull-ups 4x10 https://youtu.be/06Vm0v7ACPY 4. Iso lateral hammer row narrow grip elbows high 3x10 rest pause each set https://youtu.be/9mAaaTnLFrk 5. Face pull 3x15 + dropset 6. Seated db arm curl 3x12 3 reps each hand and change 7a. Db preacher curl 3x12 7b. Db drag curl 3x15 Cardio Wieczorem 40 minut

[...] grip elbows high iso lateral hammer row 2x10 80kg side plus rest pause each set https://youtu.be/yrqrSt-PbBM 5. Trx rear delts 4x15 https://youtu.be/jBu_z5EswbA 6. Seated db arm curl 3x12 (3+3) 20kg 7a. Db pracher curl 3x15-12 7b. Drag curl 3x12-10 8. Leg raises 3x12 9. Alach akbar 3x12 Cardio 40 minut na czczo rowerek [...]

[...] 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. Triceps extensions 4x15-12 Cardio 20 minut rowerek Troszke cos mi dokucza lewy bark Z tylu jakby lekkie kłucie Chyba rotator...

[...] rest pause each set 4. Seated lateral db raises 3x20 2x15 12-20kg 5. Seated db press 5x10 6. Dips 3x8/9/10 7. Kettleble raises side to front + front to side 3x12-10 8. One arm cable extension 3x20-15 Cardio 25 minut rowerek Pogoda nad morzem dalej p***a 9 dni wieje Temp 15-19 st Wczesna jesien a nie lato [...]

[...] https://youtu.be/MSJqr6WUtgM 3. Lat pulldown 4x15-12 4. Rack pull 1x12** 180kg https://youtu.be/fbLgw5hQAIg 5a. Reverse butterfly 3x20-15 5b. Cable pullovers 3x15 6. Db arm curl 4x12 7. Db hammer curl 3x10 https://youtu.be/_JabRyknmzI Cardio 40 minut Forma z rana 117.4kg /SFD/2019/8/9/1ecc28d0bedb40869622dc4bce3669ed.jpg Zmieniony przez - [...]

[...] 3. Seated incline hammer press 3x10** https://youtu.be/MBLUkx2DNpk 4a. Db pullovers 4x15 4b. High incline db connected 4x15-12 5. Low cable single arm lateral raises 4x15 6. Front cable raises 4x15-12 7. Db french press 30/25/20/20 Cardio 35 minut rowerek Trening juz nowym planem Dzis off ale miska juz wg nowej rozpiski [...]

[...] 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 I2. Leg raises 4x20-15 [...]

[...] 4x15-10 up to 50kg 4b. Db hex press 4x15-8%-) mialo być 10 ale 30kg okazało się za mocne%-) ale i tak progres bo ostatnio 26 na 10.a dzis 27.5/12 przed ost seria 5. Single arm cable lateral raises 5x20-12 6. Front db raises both hand-one db 4x15-12 7. Cable extensions 4x15 8. Triceps french press cable 3x20-15 9a. Leg raises 4x15-12 9b. Cable [...]

[...] Butterfly 4x15 rest pause each set 3b. Incline db hex press 4x12 4. Seated db latetal raises 4x20-15 drop set last 2 sets 5a. Front db raise 4x15 5b. Db press 4x12 6. Single arm cable extensions 3x20 7. Triceps db french press on swiss ball 4x15-12 https://youtu.be/pWAEsS1cBEQ Cardio 20 minut Dzisiaj rano skoczylem na badanka glownie zeby gh [...]

[...] 4x12-10** https://youtu.be/zs-vLBjZzC8 2. Chest supported row 1x6** 115kg https://youtu.be/NplcXhRpIsE 3. Seated machine row 4x10* 4a. Cable pullovers 4x15 4b. Low row neutral grip 4x10 https://youtu.be/ASYXK0gxuA4 5. Face pull 4x15 6. Db preacher curl 3x10* 7. Seated db hammer curl 4x8 8. Low cable arm curl 3x15-12 Cardio 20 minut rowerek

PULL 0. Leg raises 4x15 1a. Strict lat pulldown 4x10* 1b. Cable pullovers 4x15* 2. Smith row 2x10** 120/140kg https://youtu.be/Sxe0sFqM4u4 3. Landmine single arm row 3x12* up to 60kg https://youtu.be/sC7dKGfpsqI 4. Low cable neutral grip row 4x12 (60 sek rest) 5a. Cable rear delts 3x20 5b. Bb shrugs behind back 3x12 6. Rack pull 2x10** 180/190kg [...]