[...] 5. Cable high pull 5x15-12 + dropset 6. Hex press dumbell 3x15-12 up to 25kg 7. Cable lateral raises 3x20 8. Supported cable chest flyes 3x20-15 9. Single arm underhand grip cable extensions 3x12 10. Triangle triceps extensions 4x20 Cardio 35 minut stairmaster Cieszy sila na skosie Nie robiłem nigdy 150kg na smith ma masie wiec nie mam [...]
Waga 106.3 Wczoraj dostałem nowe wytyczne Kalorie ciut w dół %-) BACK/BICEPS 1a. Cable pullovers 3x12 1b. Neutral grip lat pulldown 3x12-10 2. Dead stop bb row 2x8 130kg 1x12 110kg https://youtu.be/pdICFuEXHXs 3. Iso lateral row 2x10 85kg side plus drop each set to 70kg max reps 4a. Seated db shrugs 3x15 4b. Behind neck latpulldown 3x15 5. Rack [...]
[...] Db chest supported row 2x10 + dropset 40/45kg drop 30kg 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 [...]
Wczoraj powrót do siebie PULL 1a. Neutral grip lat pulldown 3x12** 1b. Cable pullovers 3x15** 2. Chest supported row 5x8 up to 100kg backoff 70kg/15 https://youtu.be/Nzl-HU1aoAI 3. Lat pulldown 4x12 60 sek rest 4. Db row 3x8* 50kg https://youtu.be/xXJbzmBwCJo 5. Rear delts cable 4x20-15 6. Preacher single arm db curl 3x20-15 7. Arm curl 3x10 8. [...]
[...] Miska wchodzi od jutra Trening już zrobiony dziś po nowemu PULL 1. Single arm underhand lat pulldown 4x12-10 2. Single arm tbar row 3x10* 60/70/80kg 3. Neutral grip seated machine row (chest supportedon pad) 4x12 4a. Cable pullovers 4x15-12 4b. Seated single arm row to hip 4x12 https://youtu.be/2wtbXfFZN4I 5. Rear delts cable [...]
[...] curls (elbow behind body) 3x10* + drop set up to 20kg 3. Bb curl + drag curl 3x10+10 4. Db seated french press 3x10* up to 44kg 5. Bb pullover (elbow 90 degres) + close grip bench press 3x10* up to 55kg 6. Tricrps machine dips 3x12 + drop set up to full stack + 24kg 7a. Db preacher curl 4x20 7b. Cable triceps extensions 4x20 Cardio 40 minut [...]