10.01.2024 - PUSH #2 Siłka: i 1. Smith press high incline 75*- 1x6-8, 1x10-12 60 kg x 10, 80 kg x 6, 95 kg x 2 105 kg x 7, 92 kg x 10 2. Dumbell incline press - 1x6-8, 1x10-12 20 kg x 10, 28 kg x 6, 34 kg x 3, 40 kg x 3, 44 kg x 2, 50 kg x 6, 44 kg x 8 3. Seat triceps narrow press - 1x8-10, 1x10-12 59 kg x 8, 73 kg x 5, 86 kg x 7, 77 kg x 10 4. [...]
11.01.2024 - LEGS Siłka: i 1. Przysiad na smithie 60 kg x 15, 80 kg x 12, 100 kg x 10, 120 kg x 8 2. Suwnica - RAMPA 12 100 kg x 12, 120 kg x 12, 140 kg x 12, 160 kg x 12, 180 kg x 10 3. Uginanie 32 kg x 10, 54 kg x 10, 73 kg x 6, 91 kg x 10, 82 kg x 9, 59 kg x 14 4. Prostowanie - RAMPA 20 23 kg x 20, 32 kg x 20, 41 kg x 20, 50 kg x 18 5. [...]
12.01.2024 - PULL #2 Siłka: i 1. Pulldown V grip narrow - 1x8-10, 1x12-15 60 kg x 12, 90 kg x 8, 120 kg x 5, 150 kg x 3, 170 + 5 kg x 7, 140 + 2 kg x 12 2. SA dumbell row - 1x8-10, 1x10-12 40 kg x 8, 50 kg x 5, 60 kg x 3, 70 kg x 9+1, 55 kg x 12+3 3. Upper back row hammer - 1x6-8, 1x10-12 64 kg x 6, 86 + 2 kg x 8, 77 kg x 11 4. Cable row low - [...]
14.01.2024 - PUSH #1 Siłka: i 1. Smith press low incline - 1x6-8, 1x10-12 60 kg x 10, 80 kg x 6, 100 kg x 3, 115 kg x 7, 100 kg x 9 2. Hammer shoulder press - 1x6-8, 1x10-12 64 kg x 8, 86 kg x 5, stos + 6 kg x 2, stos + 20 x 9 , stos + 14 kg x 9 3. Triceps dips - 1x6-8, 1x10-12 10 kg x 6, 25 kg x 3, 35 kg x 7, 18 kg x 11 4. Chest cable fly [...]
16.01.2024 - PULL #2 Siłka: x 1. Cable pulldown - 1x8-10, 1x12-15 40 kg x 10, 60 kg x 6, 70 kg x 3, 80 + 2 kg x 8, 70 + 1 kg x 10 2. Low row hammer - 1x6-8, 1x10-12 40 kg x 8, 60 kg x 5, 75 kg x 2, 86 kg x 7, 72 kg x 10 3. Upper back row hammer - 1x6-8, 1x10-12 130 kg x 8, 190 kg x 7, 165 kg x 10 4. Cable row - 1x12-15 65 + 2 kg x 14 5. Rear [...]
18.01.2024 - PUSH #2 Siłka: i 1. Dumbell incline press - 1x6-8, 1x10-12 20 kg x 10, 28 kg x 6, 34 kg x 3, 40 kg x 3, 44 kg x 2, 50 kg x 6, 44 kg x 11 2. Smith press high incline 75*- 1x6-8, 1x10-12 60 kg x 10, 80 kg x 6, 95 kg x 2 105 kg x 6, 90 kg x 10 3. Seat triceps narrow press - 1x8-10, 1x10-12 59 kg x 8, 73 kg x 5, 86 kg x 8, 73 + 2 kg x 10 [...]
20.01.2024 - PULL #2 Siłka: i 1. Pulldown V grip narrow - 1x8-10, 1x12-15 60 kg x 12, 90 kg x 8, 120 kg x 5, 150 kg x 3, 170 + 5 kg x 8, 140 + 2 kg x 12 2. SA dumbell row - 1x8-10, 1x10-12 40 kg x 8, 50 kg x 5, 60 kg x 3, 70 kg x 8, 55 kg x 13+3 3. Upper back row hammer - 1x6-8, 1x10-12 64 kg x 6, 86 + 2 kg x 8, 77 kg x 12 4. Cable row low - [...]
21.01.2024 - LEGS Siłka: i 1. Przysiad na smithie 60 kg x 15, 80 kg x 12, 100 kg x 10, 120 kg x 8, 125 kg x 7 2. Suwnica - RAMPA 12 120 kg x 12, 140 kg x 12, 160 kg x 12, 180 kg x 12, 200 kg x 10 3. Uginanie 68 kg x 8, 91 kg x 11, 91 kg x 9, 59 kg x 16 4. Prostowanie - RAMPA 20 27 kg x 20, 36 kg x 20, 45 kg x 20, 54 kg x 18 5. Wspiecia stojac [...]
22.01.2024 - PUSH #2 Siłka: x 1. Dumbell incline press - 1x6-8, 1x10-12 20 kg x 12, 28 kg x 8, 34 kg x 5, 40 kg x 3, 44 kg x 2, 50 kg x 7, 44 kg x 11 2. Dips 12 kg x 6, 24 kg x 3, 36 kg x 7, 20 kg x 11 3. Seated delt press - 1x8-10, 1x10-12 20 kg x 8, 32 kg x 5, 42 kg x 7, 35 kg x 11 4. Butterfly - 1x10-12, 1x12-15 35 kg x 8, 55 kg x 10, 40 kg [...]
23.01.2024 - PULL #2 Siłka: x 1. Cable pulldown - 1x8-10, 1x12-15 40 kg x 10, 60 kg x 6, 70 kg x 3, 80 + 2 kg x 8, 70 kg x 12 2. Low row hammer - 1x6-8, 1x10-12 40 kg x 8, 60 kg x 5, 75 kg x 2, 86 kg x 7, 72 kg x 10 3. Upper back row hammer - 1x6-8, 1x10-12 130 kg x 8, 180 kg x 8, 150 kg x 11 4. Cable row - 1x12-15 65 kg x 14 5. Rear delt [...]
25.01.2024 - PUSH #1 Siłka: i 1. Smith press low incline - 1x6-8, 1x10-12 60 kg x 10, 80 kg x 6, 95 kg x 3, 110 kg x 7, 95 kg x 11 2. Hammer shoulder press - 1x6-8, 1x10-12 64 kg x 8, 86 kg x 5, stos + 6 kg x 2, stos + 20 x 8 , stos + 8 kg x 11 3. Seated triceps narrow press - 1x8-10, 1x10-12 59 kg x 8, 73 + 2 kg x 5, 82 + 2 kg x 7, 73 kg x 10 [...]
27.01.2024 - PULL #2 Siłka: i 1. Pulldown V grip narrow - 1x8-10, 1x12-15 60 kg x 12, 90 kg x 8, 120 kg x 5, 150 kg x 3, 170 + 5 kg x 7, 140 + 5 kg x 11 2. SA dumbell row - 1x8-10, 1x10-12 40 kg x 8, 50 kg x 5, 60 kg x 3, 70 kg x 7, 55 kg x 13+3 3. Upper back row hammer - 1x6-8, 1x10-12 64 kg x 6, 86 + 2 kg x 6, 77 kg x 11 4. Pull over - [...]
28.01.2024 - PUSH #2 Siłka: i 1. Dumbell incline press - 1x6-8, 1x10-12 20 kg x 10, 28 kg x 6, 34 kg x 3, 40 kg x 3, 44 kg x 2, 50 kg x 6, 44 kg x 10 2. Smith press high incline 75*- 1x6-8, 1x10-12 60 kg x 10, 80 kg x 6, 90 kg x 2 100 kg x 5, 82 kg x 12 3. Seat triceps narrow press - 1x8-10, 1x10-12 59 + 2 kg x 8, 82 kg x 8, 73 kg x 11 4. [...]
30.01.2024 - PULL #2 Siłka: x 1. Cable pulldown - 1x8-10, 1x12-15 40 kg x 10, 60 kg x 6, 70 kg x 3, 80 + 2 kg x 8, 70 kg x 11 2. Low row hammer - 1x6-8, 1x10-12 40 kg x 8, 60 kg x 5, 75 kg x 2, 86 kg x 7, 72 kg x 10 3. Upper back row hammer - 1x6-8, 1x10-12 130 kg x 8, 180 kg x 8, 150 kg x 11 4. Dorian hammer - 1x12-15 25 kg x 13 5. Rear delt [...]
1.02.2024 - PUSH #1 Siłka: i 1. Smith press low incline - 1x6-8, 1x10-12 60 kg x 10, 80 kg x 6, 95 kg x 3, 110 kg x 8, 100 kg x 10 2. Hammer shoulder press - 1x6-8, 1x10-12 64 kg x 8, 86 kg x 5, stos + 6 kg x 2, stos + 20 x 8 , stos + 8 kg x 11 3. Dips - 1x8-10, 1x10-12 10 kg x 6, 25 kg x 3, 35 kg x 7, 20 kg x 10 4. Chest cable fly standing - [...]
03.02.2024 - PULL #2 Siłka: i 1. Pulldown V grip narrow - 1x8-10, 1x12-15 60 kg x 12, 90 kg x 8, 120 kg x 5, 150 kg x 3, 170 + 5 kg x 8, 140 + 5 kg x 13 2. SA dumbell row - 1x8-10, 1x10-12 40 kg x 8, 50 kg x 5, 60 kg x 3, 70 kg x 7, 55 kg x 11+2 3. Upper back row hammer - 1x6-8, 1x10-12 64 kg x 6, 82 + 2 kg x 6, 77 kg x 11 4. Pull over - [...]
04.02.2024 - LEGS Siłka: x 1. Hack squat - 5x5 40 kg x 12, 70 kg x 10, 100 kg x 6, 120 kg x 5, 140 kg x 3, 160 kg x 8, 180 kg x 6, 140 kg x 11 2. Leg press - RAMPA 12 120 kg x 12, 140 kg x 12, 160 kg x 12, 180 kg x 12, 200 kg x 10 3. Leg curl seated - 3x12-15 40 kg x 6, 60 kg x 9, 50 kg x 12, 35 kg x 17 5. Leg extension seated - RAMPA 12 30 kg x [...]
6.01.2024 - PUSH #2 Siłka: i 1. Dumbell incline press - 1x6-8, 1x10-12 20 kg x 10, 28 kg x 6, 34 kg x 3, 40 kg x 3, 44 kg x 2, 50 kg x 5, 44 kg x 9 2. Smith press high incline 75*- 1x6-8, 1x10-12 60 kg x 10, 80 kg x 6, 95 kg x 8, 82 kg x 10 3. Seat triceps narrow press - 1x8-10, 1x10-12 59 + 2 kg x 8, 82 kg x 8, 68 + 2 kg x 9 4. Butterfly - [...]
07.02.2024 - PULL #2 Siłka: i 1. Pulldown V grip narrow - 1x8-10, 1x12-15 60 kg x 12, 90 kg x 8, 120 kg x 5, 150 kg x 3, 170 + 5 kg x 8, 140 + 5 kg x 12 2. SA dumbell row - 1x8-10, 1x10-12 40 kg x 8, 50 kg x 5, 60 kg x 10, 50 kg x 12+3 3. Upper back row hammer - 1x6-8, 1x10-12 64 kg x 6, 82 kg x 8, 77 kg x 10 4. Pull over - 1x12-15 36 kg x 14 [...]
9.02.2024 - PUSH #1 Siłka: i 1. Smith press low incline - 1x6-8, 1x10-12 60 kg x 10, 80 kg x 6, 95 kg x 3, 112 kg x 8, 100 kg x 11 2. Hammer shoulder press - 1x6-8, 1x10-12 64 kg x 8, 86 kg x 5, stos + 6 kg x 2, stos + 20 x 8 , stos + 8 kg x 11 3. Dips - 1x8-10, 1x10-12 10 kg x 6, 25 kg x 3, 35 kg x 7, 20 kg x 11 4. Chest cable fly standing - [...]
[BLOG]Krisking12 - BUDUJEMY - pods. redukcji s.73
