hammer

Sobota 0a. Leg raises 4x12 0b. Cable Abs crunches 4x15 1. Seated low cable crossovers 4x15 2. Flat db press 2x10** 50kg https://youtu.be/hOuB8XOV1FU 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 [...]

Barki + dwójki A1. Seated hammer lateral raises 4x15-12 rest pause 2 sets A2. Face pulls 4x15 B. Seated smith press 2x10*** https://youtu.be/NLFOjAz0hfI C1. Db front raises 4x12 C2. Db lateral raises 4x12-10 D. Upright rows 4x15 E. Seated leg curls 2x10** F. Db rdl 4x15 G. Sumo sq db 4x12 Cardio 35 minut rowerek

Wczoraj BACK 1. Iso lateral hammer lat pulldown 4x12-10* up to 85kg https://youtu.be/7Flrg3KOAQY 2. Bb row 2x8*** 130/150kg https://youtu.be/xEav61o9La0 3. Db row 3x10* 55/60/65kg 4. Single arm lat pulldown 4x15-12 5. Dead stop smith row to chest 4x15 6a. Face pull 4x20 6b. Db shrugs with pause 4x15 7. Rack pull 2x10** 170/190kg [...]

PUSH 1. Low cable seated chest flyes 4x15** 2. Incline smith press 2x6*** 130/130 https://youtu.be/7Tphha9i77o 3. Iso lateral decline hammer press 3x10* https://youtu.be/Kw7yUroO294 4a. Db pullovers 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 [...]

[...] pad) 4x12 4a. Cable pullovers 4x15-12 4b. Seated single arm row to hip 4x12 https://youtu.be/2wtbXfFZN4I 5. Rear delts cable crossovers 4x20-15 6. Single arm preacher db curl 3x10* 12/14/16kg 7. Seated db hammer curl 3x10* 18/22/26kg https://youtu.be/CX2QNg17vQw 8. Low cable seated arm curl 4x15 9. Standing calf raises 4x15-12 Cardio 20 minut

[...] 2. Single arm tbar row 3x10* https://youtu.be/gLcx-aIpn30 3. Seated neutral grip low row 4x12* 4a. Cable pullovers 4x15 4b. Seated single arm row to hips 4x12 5. Face pull 4x15 6. Single arm db preacher curl 3x10* 7. Seated db hammer curls 3x10* 8. Machine arm curl 4x15 Cardio 20 minut rowerek /SFD/2019/11/4/ee2edb80d7c143eaa406618b4b35ea01.jpg

[...] 4a. Cable pullovers 4x15-12 4b. Seated single arm cable row 4x12 https://youtu.be/I8Dkqyol3CM 5. Face pull 4x15 6. Single arm db preacher curl 3x12-10* 12/14/16kg 7. Db hammer curl 3x10 20/24/28kg https://youtu.be/hXM2G-262nM 8. Seated arm curl 4x15 9. Standing calf raises 4x20-14 Cardio 20 minut rowerek [...]

Wczoraj PUSH 0a. Leg raises 4x15 0b. Abs crunch 4x15 1. Iso lateral decline hammer press 3x10*** 70/80/90kg https://youtu.be/Jpc9ELLB8EI 2. Incline db press 3x8** 50/55/60kg https://youtu.be/bwQS6zQAvtg 3a. 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 [...]

[...] C. Chest supported row 4x10 up to 90kg D1. Cable pullovers 4x15-12 D2. Neutral grip Low row 4x12 E. Db rear delts raises 4x20-15 F. Machine preacher curl 3x12** G. Rope hammer curls 4x12 G. Arm curl straight bar 4x15 Cardio 20 minut Wczoraj też raport od trenera Mam teraz na potreningowy zjesc przez 2 dni co chce Chyba raz poleci sushi Raz [...]

PUSH 0a. Leg raises 4x20-15 0b. Abs crunches 4x15-12 1. Iso lateral decline hammer press 3x10** 80/90/100kg https://youtu.be/j9FpEe2tHkg 2. Incline db press 1x6** 70kg https://youtu.be/cFwpmTxnqQw 3a. Incline chest cable flyes 4x20-15 3b. High incline db hexpress 4x15-12 up to 25kg 4. Seated db lateral raises 4x20-15* 2x drop ser 2 last sets. Up [...]

Wczoraj Plecy 0. Leg raises 4x15 1. Machine lat pulldown 4x8+4** 2. Bb underhand row 1x6** 170kg 3. Db row 12/12 50kg 12/55kg 10/62kg 4. Cable pullovers 4x15 5. Seated hammer row 4x12 6a. Rear delts db raises 4x20 6b. Cable shrugs 4x15 7. Romanian bench back extensions 4x15-12 Cardio 20 minut rowerek [...]

[...] 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

[...] Underhand grip bb row 1x6*** 170kg https://youtu.be/wNDIhuLMKyc 3. Single arm landmine row 3x10* up to 60kg https://youtu.be/IpTWKHHByzY 4. Cable pullovers 4x15-12 5. Seated hammer row 15/15/12/9 https://youtu.be/J7M1edrPbTo 6a. Db rear delts lateral raises 4x20 6b. Smith shrugs 4x12 7. Good mornings 4x15 Cardio 20 minut Niezły trening Plecy [...]

Dziś Barki dwójka A1. Lying cable lateral raises 4x15** 2x drop A2. Face pull 4x15-12** B. Seated bb press 1x6*** 120kg 4+2 https://youtu.be/YDTnJbOfdWU C. Standing front db raises 4x15-12 D. Hammer lateral raises 4x15 1x20 E. Bb high row 4x12 up to 60kg F. Seated leg curl 4x15* G. Leg press feet wide high 5x12 H. Db rdl 3x12 I. Cable rdl 2x15 [...]

2019 kończę treningiem ramion Waga na czczo najnizsza do tej pory 116.8kg ARMS 1. Db hammer curls 4x12 up to 24kg 2. Db seated 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 [...]

ARMS 1. Db hammer curl 4x12 up to 25kg 2. Setaed db curl (elbow behind bench) 3x10* up to 22.5kg plus dropset 17.5kg max reps 3. Bb curl + drag curl 4×10+10 up yp 32.5lg 4. Db french press 3x12* up to 45kg 5. Bb pullover + close grip bench 4x10 6. Dips 4x12 bodyweight https://youtu.be/TTIwdBdMeSY 7a. Bb preacher curl 4x15 7b. Cable triceps [...]

LEGS 1a. Leg curl seated 3x12** 1b. Adductors 5x20 2. Smith sq 2x6*** 170/190kg https://youtu.be/CYfB5bHmD1g 3a. Leg press banded 3x20* up to 370kg https://youtu.be/8nanf750L0Y 3b. Walking bw lounges 4x12 4. Landmine rdl 4x12* up to 90kg https://youtu.be/kZH4fGjdQ2s 5. Cable sq 4x12 6. Leg extensions (40 sek strech between sets) 3x20 7. Seated [...]

PULL 0. Leg raises 4x15 1a. Strict lat pulldown 4x10* 1b. Cable pullovers 4x15* 2. Smith row 2x10** 130/150kg https://youtu.be/fs3OD43TM-0 3. Seated single arm hammer row 3x12* plus drop https://youtu.be/okdd85gbYnc 4. Seated neutral grip low row 4x15 (60 sek rest) 5a. Rear delts lateral raises 4x15 5b. Smith shrugs 4x12 6. Rack pull 2x10** [...]

Wczoraj łapy i cardio Dziś LEGS 1a. Seated leg curl 3x10** 1b. Adductors 5x20 2a. Leg press banded 4x20* 2b. Walking lounges 5x12 3. Smith sq 2x10** 170kg/10 180kg/9 lekko kolano po ostatnim razie jeszcze czulem wiec bez nie potrzebnego ryzka https://youtu.be/LpLfmdZFCZI 4. Smith rdl 12/12/10 130/150/170kg https://youtu.be/bWoGd4AzzWc 5. Single [...]

[...] 3x10** 70/80/90kg https://youtu.be/CvlfV3i3ICA 4a. Front plate raises 4x15 4b. Bb high pull 4x12 5a. Face pull 4x20 5b. Db shrugs 4x15 6a. Butterfly 4x20-15* 6b. Incline hammer press 4x10-8* Cardio 40 minut schody po treningu 50 minut rowerek na koniec pracy zeby juz na chacie sie nie katowac bo jutro na rano;-) [...]