hammer

[...] low row 3x20 5. Pullovers cable 3x15-12 6. Plate shrugs 4x20 20kg talerze 7. Spider curl single arm preacher 4x15-10 8. Single arm dumbell preacher curl 3x8 9. Single arm hammer preacher curl 2x9 10. Allachy 5x20-15 Cardio 35 minut stairmaster Kolejne proby pozowania w stylu classic physique [...]

[...] 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

Wczoraj PULL 1. Tbar row rampa 12 up to 140kg regres 100kg/15 https://youtu.be/k5C1q4ubvrc 2. Neutral grip wide lat pulldown 2x12 3x10 https://youtu.be/XTHk7-0kuZs 3. Chest supported dumbell row 4x8 up to 38kg https://youtu.be/YTY1uw7FXkM 4. Underhand grip low row 2x15 3x12 https://youtu.be/13WzMqapUo4 5. Cable Pullovers 3x15 6. Dumbell shrugs [...]

[...] 1x6 160kg 1x8 140kg 1x12 120kg https://youtu.be/oeAUZYdBRJg https://youtu.be/9udjWm0sXR4 2. Smith seated press 4x10 1x8 up to 90kg https://youtu.be/y3KIdgh_cZc 3. Incline hammer 3x8 plus 2x drop 4. Laterl raises 3x10 2x8 up to 35kg https://youtu.be/ezXvH8BLD6o 50 minut przerwy%-) 5. Cable crossovers 4x20-16 6. Cable hp 4x20-15 7. Db [...]

[...] 1. Seated db lateral raises 3x12 + dropset 2. Db setaed press 2x8 1x12 3. Underhand front bb raises 3x12 4a. Iso lateral seated lateral raises 3x12 4b. Standing iso lateral hammer press 3x10 5. Single leg standing curl 4x10 6. Banded back extensions glutes focus 4x12 + dropset 7. Leg press feet wide high 4x15 8. Calf raises seated 4x15 + dropset [...]

[...] after last set 2. Dips weighted 3x8 +15kg 1xmax https://youtu.be/V4pM-lNabUM 3. Db french press 3x10 15kg + drop set max reps 10kg https://youtu.be/QYZIHvdTc5U 4. Cable hammer curl 5x15-12 30 sec rest plus 30 sec iso hold after last set 5. Spider curl db 4x12-10 6. Db seated curl 3x12 3 reps each arm and change https://youtu.be/1W9pf19VLG0 [...]

[...] odpadają DELTS 1. Db lateral raises 4x10-8 up to 40kg https://youtu.be/nH3MqF2ZA0k 2. Smith seated press rampa 10 + regres x15 https://youtu.be/aHgKVqeOgqM 3. Iso lateral hammer raises 4x20-15 + rest pause 4a. Seated front db raises 4x12 4b. Rear delts cable crossovers 4x15 5. Landmine knelling press 3x15 2xdrop https://youtu.be/kEYtTk2hhN4 6. [...]

[...] 30 sec rest between sets 2. French db press 3x10-12 3. Dips 3x10 4. Low cable straight bar seated arm curl 5x15 30 sec rest between sets https://youtu.be/x7UCS8_Lid0 5. Db hammer curl 3x10 https://youtu.be/EETc5v0jcsM 6. Bb curl + drag curl 4x 8+8 7a. Low cable D-handle both arms curl 4x15-22 7b. Db both hands behind head french press 4x15 8. [...]

[...] 2. 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 [...]

[...] https://youtu.be/a-6X6leCdkg 3. Neutral grip banded pull ups 4x8 + regres 1x12 neutral grip lat pulldown https://youtu.be/TdHZymEVfTI 4. Narrow 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. [...]

[...] 3. Lat pulldown 4x10 4. Db row 3x8 50kg https://youtu.be/jb8G-hnxTX4 5a. Cable pullovers 4x15-12 5b. Face pull 4x15 6. Db arm curl 4x12 14-16kg 7. Db hammer curl 2x8 30/32kg Battlerope 6x 20sek work/40 sek rest https://youtu.be/uDKhssyL1Yg Potreningowy 100g owsianych 125g lodow jakis o wiekszej liczbie bialka banan 125g [...]

PULL 1. Pullovers 4x20-15 2. Neutral grip latpulldown 2x12 3x10 3. Smith bb row 2x10 3x8 + 1 backoff/12 https://youtu.be/4VAATnVItVA 4. Banded pull ups 3x8 5. Seated neutral grip machine row 2x10 rest pause each set 6. Machine preacher curl 3x15 7. Cable cutl 12 2x10 + dropset 8. Hammer db curl 3x8 Cardio 30 minut

[...] incline db press 3x10** 50kg https://youtu.be/HJhRmIWYhmQ 4a. Low cable hp 3z15 4b. Seated front db raises 3x12 5. Butterfly 3x15 rest pause each set 6. Iso lateral seated hammer press 2x8-6 up to 60kg side backoff 40kg/15 https://youtu.be/so0lwX1oh-A 7. Triceps extensions 3x20-15 8. Cable french press 2x15 Cardio 35 minut trademill [...]

[...] pulldown 4x12 4. One arm db row 8/9/10 50kg https://youtu.be/ZGdhb3ftBi8 5. Low row neutral close grip 3x10 6a. Rear delts on butterfly 3x20-15 6b. Cable pullovers 3x15 7. Db arm curl 3x10 up to 25kg 8. Db hammer curl 7/7/8 up to 35kg https://youtu.be/5TS87ep22_s Cardio 35 minut trademill https://youtu.be/aIq5sZ1vurQ https://youtu.be/9RRaXqtsKFk

[...] 2. Floor press db 3x12* 40kg 3. Butterfly 3x15 rest pause each set 4. Seated db lateral raises 4x15-12 drop set last set https://youtu.be/kkjcOrY243c 5. Seated hammer iso lateral press 4x10 30/35/40/45kg 6. Low cable high pull 3x20 7. Triceps extensions 4x15 8. Single arm cable extensions 3x20.zero pause beetwen sets Cardio 35 [...]

[...] rest https://youtu.be/k6_r2WG_KLk 4. Neutral grip low row 4x10 5a. Knelling cable lat pulldown 3x20 5b. Rear delts butterfly 3x15 6. Seated db arm curl 3x15 7. Seated db hammer curl 3x12 https://youtu.be/grZPW75Xyz0 8. Low handle arm curl 2x21 (7, 7, 7) Cardio 35 minut Sobota i niedziela off /SFD/2019/8/4/a1d9357317a0474b85b5d6e38f9e2659.jpg

[...] 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 - Marian 87. w dniu [...]

[...] 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. Db hammer curl 3x9 Cardio 40 minut stairmaster I jakiś check w koncu tam gdzie zawsze był%-) Około dwóch tygodni myślęi ruszsam juz z jakimś planem;-) [...]

Wczoraj pierwszy dzien na starych śmieciach Potrenowane i pogadane z ludzmi ktorych dwa miesiące nie widziałem wiec szybko dzien polecial;-) PUSH 1. Isolateral incline hammer press 3x8** up to 80kg side backoff 12x60kg side https://youtu.be/K27Rgu8-Uig 2. Bb floor press 12/9/8/7 up to 140kg https://youtu.be/LCQP0bQdLxY 3. Cable crossovers 4x12 + [...]