day

Day 1 chest biceps abs 1. DB bench press 4x12 (18kg) 2. BB incline bench press 4x10 (30kg) 3. pec dec 3x15 (29kg) 4. DB lateral raises 4x12 (6kg) 5. BB biceps curl 4x8 (przez pomylke zamiast sztangi wzielam hantle 2x10kg) 6. Preacher curl 3x12 (17kg) 7. Crunches 2x amrap 8. Plank 2xmax Dzis wpadl taki zestaw, niby sporo, ale calkiem fajnie sie [...]

Day 2 back triceps 1. BB row 4x10 (40kg) 2. Chest supported DB row 3x12 (12kg-18kg - 18kg) 3. BB DL 3x12 (70kg) 4. Cable arms extensions 4x10 (18kg-20-20-20kg) 5. Single arm DB overhead extensions 3x12 (6kg) 6. Dips 3x12 (mc) 7. Wide grip lat pulldown 4x12 (32kg) 8. Cable pull around 4x12 (?) No ta objetosc mnie dzis dobila, ciezary na wyczucie, [...]

Day 3 shoulders 1. DB front raises 3x12 (5kg) 2. Cuban press 2x12 (4kg) 3. Abs crunches 2x25 4. Incline side lying lateral raises 4x12 (4kg) 5. DB overhead press 4x8 (16kg) 6. Shoulder press smith machine 4x10 (27,5kg) 7. Bent over lateral raises 3x12 (4kg) Jakies dzis pustki byly na silce, ostatnio rzadkość, akurat mnie tak wlasnie pasuje :-)

Day 4 legs 1. High bar 12/10/8/6 (57,5kg/60/62,5/65) 2. Leg extension 3x15 (64kg) 3. Lying leg curl 3x10 (25kg) 4. Leg press 4x 10 (150kg) 5. Hip thrust 4x15 (140kg) 6. Cable kick back 4x12 (32kg) 7. Standing calf raise 3x20 (60kg) Dzis ostatnie w tym 4-dniowym planie nogi, wymagajacy trening i mimo ze tak oszczedzalam sie z ciezarem (cale [...]

Day 1 chest biceps abs 1. DB bench press 4x12 (18kg) (18kg) 2. BB incline bench press 4x10 (32,5kg) (30kg) 3. pec dec 3x15 (32kg) (29kg) 4. DB lateral raises 4x12 (6kg) (6kg) 5. BB biceps curl 4x8 (20kg) (przez pomylke zamiast sztangi wzielam hantle 2x10kg) 6. Preacher curl 3x12 (18kg) (17kg) 7. Crunches 2x amrap 8. Plank 2xmax Trening po [...]

Day 2 back triceps 1. BB row 4x10 (45kg) (40kg) 2. Chest supported DB row 3x12 (18kg) (12kg-18kg - 18kg) 3. BB DL 3x12 (72,5kg) (70kg) 4. Cable arms extensions 4x10 (20kg) (18kg-20-20-20kg) 5. Single arm DB overhead extensions 3x12 (7kg) (6kg) 6. Dips 3x12 (mc) (mc) 7. Wide grip lat pulldown 4x12 (34kg) (32kg) 8. Cable pull around 4x12 [...]

Day 3 shoulders 1. DB front raises 3x12 (5-5-6kg) (5kg) 2. Cuban press 2x12 (4kg) (4kg) 3. Abs crunches 2x25 4. Incline side lying lateral raises 4x12 (4kg)(4kg) 5. DB overhead press 4x8 (16-17-17kg) (16kg) 6. Shoulder press smith machine 4x10 (30kg) (27,5kg) 7. Bent over lateral raises 3x12 (4kg) (4kg) Dosc szybki trening, jakos mnie nie [...]

Day 1 chest biceps abs 1. DB bench press 4x12 (18kg)(18kg) (18kg) 2. BB incline bench press 4x10 (35kg) (32,5kg) (30kg) 3. pec dec 3x15 (32kg)(32kg) (29kg) 4. DB lateral raises 4x12 (6kg) (6kg) (6kg) 5. BB biceps curl 4x8 (20kg) (20kg) (przez pomylke zamiast sztangi wzielam hantle 2x10kg) 6. Preacher curl 3x12 (17,5kg) (18kg) (17kg) 7. [...]

Day 3 shoulders 1. DB front raises 3x12 (7kg) (5-5-6kg) (5kg) 2. Cuban press 2x12 (4kg) (4kg) (4kg) 3. Abs crunches 2x25 4. Incline side lying lateral raises 4x12 (5kg) (4kg)(4kg) 5. DB overhead press 4x8 (17kg) (16-17-17kg) (16kg) 6. Shoulder press smith machine 4x10 (32kg)(30kg) (27,5kg) 7. Bent over lateral raises 3x12 (5kg) (4kg) (4kg) [...]

Day 1 chest biceps abs 1. DB bench press 4x12 (19kg) (18kg)(18kg) (18kg) 2. BB incline bench press 4x10 (35kg) (35kg) (32,5kg) (30kg) 3. pec dec 3x15 (34kg) (32kg)(32kg) (29kg) 4. DB lateral raises 4x12 (7kg) (6kg) (6kg) (6kg) 5. BB biceps curl 4x8 (22,5kg) (20kg) (20kg) (przez pomylke zamiast sztangi wzielam hantle 2x10kg) 6. Preacher curl [...]

Day 2 back triceps 1. BB row 4x10 (50kg) (45kg) (40kg) 2. Chest supported DB row 3x12 (20kg) (18kg) (12kg-18kg - 18kg) 3. BB DL 3x12 (77,5kg) (72,5kg) (70kg) 4. Cable arms extensions 4x10 (23kg) (20kg) (18kg-20-20-20kg) 5. Single arm DB overhead extensions 3x12 (7kg) (7kg) (6kg) 6. Dips 3x12 (mc)(mc) (mc) 7. Wide grip lat pulldown 4x12 [...]

Wczorajszy DT Day 3 shoulders 1. DB front raises 3x12 (7kg) (7kg) (5-5-6kg) (5kg) 2. Cuban press 2x12 (4kg) (4kg) (4kg) (4kg) 3. Abs crunches 2x25 4. Incline side lying lateral raises 4x12 (5kg) (5kg) (4kg)(4kg) 5. DB overhead press 4x8 (18kg-18-17-17) (17kg) (16-17-17kg) (16kg) 6. Shoulder press smith machine 4x10 (34kg) (32kg)(30kg) [...]

Day 2 back triceps 1. BB row 4x10 (50-52,5-55-55kg) (50kg) (45kg) (40kg) 2. Chest supported DB row 3x12 (20kg) (20kg) (18kg) (12kg-18kg - 18kg) 3. BB DL 3x12 (77,5kg) (77,5kg) (72,5kg) (70kg) 4. Cable arms extensions 4x10 (23kg) (23kg) (20kg) (18kg-20-20-20kg) 5. Single arm DB overhead extensions 3x12 (7kg) (7kg) (7kg) (6kg) 6. Dips 3x12 [...]

Wczorajszy DT Day 3 shoulders 1. DB front raises 3x12 (8kg) (7kg) (7kg) (5-5-6kg) (5kg) 2. Cuban press 2x12 (4kg) (4kg) (4kg) (4kg) (4kg) 3. Abs crunches 2x25 4. Incline side lying lateral raises 4x12 (5kg) (5kg) (5kg) (4kg)(4kg) 5. DB overhead press 4x8 (18kg) (18kg-18-17-17) (17kg) (16-17-17kg) (16kg) 6. Shoulder press smith machine 4x10 [...]

Day 1 chest biceps abs 1. DB bench press 4x12 (20kg) (20kg) (19kg) (18kg)(18kg) (18kg) 2. BB incline bench press 4x10 (37,5kg) (36kg) (35kg) (35kg) (32,5kg) (30kg) 3. pec dec 3x15 (34kg) (34kg) (34kg) (32kg)(32kg) (29kg) 4. DB lateral raises 4x12 (7kg) (7kg) (7kg) (6kg) (6kg) (6kg) 5. BB biceps curl 4x8 (24kg) (22,5kg) (22,5kg) (20kg) (20kg) [...]

Day 2 back triceps 1. BB row 4x10 (55kg) (50-52,5-55-55kg) (50kg) (45kg) (40kg) 2. Chest supported DB row 3x12 (22kg) (20kg) (20kg) (18kg) (12kg-18kg - 18kg) 3. BB DL 3x12 (79kg) (77,5kg) (77,5kg) (72,5kg) (70kg) 4. Cable arms extensions 4x10 (24kg) (23kg) (23kg) (20kg) (18kg-20-20-20kg) 5. Single arm DB overhead extensions 3x12 (7kg) (7kg) [...]

DT, Day 1 Upper body 1. Incline BB bench press 8/6/4 (32,5kg/35/37,5) (30kg/32,5/35kg) 2. Chin ups 8/6/4 (mc+1kg/+3kg/+4kg) (mc/+2kg/+3kg) 3a. SS seated DB shoulder press 12/10/8 (12kg/14/16) (10kg/12/14) 3b. SS one arm DB row 3x12 (24kg)(24kg) 4a. SS seated chest press 3x10 (32kg)(30kg) 4b. SS seated DB lateral raises 3x10 (6kg)(6kg) 5a. [...]

DT, Day 1 Upper body 1. Incline BB bench press 8/6/4 (35kg/37,5/40) (32,5kg/35/37,5) (30kg/32,5/35kg) 2. Chin ups 8/6/4 (+1kg/+4kg/+6kg) (mc+1kg/+3kg/+4kg) (mc/+2kg/+3kg) 3a. SS seated DB shoulder press 12/10/8 (14/16/16) (12kg/14/16) (10kg/12/14) 3b. SS one arm DB row 3x12 (26kg) (24kg)(24kg) 4a. SS seated chest press 3x10 (34kg)(32kg)(30kg) [...]

Wczorajszy DT, Day 1 Upper body 1. Incline BB bench press 8/6/4 (37,5kg/40/42,5) (35kg/37,5/40) (32,5kg/35/37,5) (30kg/32,5/35kg) 2. Chin ups 8/6/4 (+1kg/+5kg/+7,5kg) (+1kg/+4kg/+6kg) (mc+1kg/+3kg/+4kg) (mc/+2kg/+3kg) 3a. SS seated DB shoulder press 12/10/8 (16/16/17) (14/16/16) (12kg/14/16) (10kg/12/14) 3b. SS one arm DB row 3x12 (26kg) [...]

DT, Day 1 Upper body 1. Incline BB bench press 8/6/4 (40kg/42,5/45) (37,5kg/40/42,5) (35kg/37,5/40) (32,5kg/35/37,5) (30kg/32,5/35kg) 2. Chin ups 8/6/4 (+1kg/+5kg/+10kg) (+1kg/+5kg/+7,5kg) (+1kg/+4kg/+6kg) (mc+1kg/+3kg/+4kg) (mc/+2kg/+3kg) 3a. SS seated DB shoulder press 12/10/8 (16/16/18) (16/16/17) (14/16/16) (12kg/14/16) (10kg/12/14) 3b. SS [...]