max grip

[...] BARBELL preacher curl 4 x 8-10/arm MECHANICAL DROP SET C . (10 SEC. BETWEEN POSITIONS, 90 SEC BETWEEN SETS) C1. Reverse cable curl 4 x 8-10 C2. Wide-grip cable curl 4 x max reps with same weight C3. Close-grip cable curl 4 x max reps with same weight https://www.youtube.com/watch?v=K2u0kKBT25Y D.Seated incline DB curl 4 x 8-10 (low double [...]

[...] + A1. Bench Press A2. Standing Wide-Grip Barbell Curl Ilosc serii -5 Powtorzenia – 1/3/1/3/max (1/3 +5kg, 1/3+5kg, max=70%) 75%+ Predkosc – MAX FORCE Odpoczynek – 45 Bench Press 130/135/140x1 120x10 B1. Close-Grip Incline Press B2. Restart Reverse Preacher Curl [...]

[...] (10 SEC. BETWEEN STATIONS, 90 SEC. BETWEEN SETS) C1. Standing plate squeeze press 4 x 8-10 C2. Cable cross-over 4 x 8-10 (2 sec. squeeze at peak) C3. Dips or push ups 4 x max reps https://www.youtube.com/watch?v=63pY_rbDGyw&feature=youtu.be MECHANICAL DROP SET D (NO REST BETWEEN POSITIONS, 90 SEC. BETWEEN SETS) D1. DB power flies 4 x 8-10 [...]

[...] cwiczenia! Zaawansowani będą potrzebowac ok.5sekund w początkowej serii,by w kolejnych dojsc do 6-8sek. Zwiekszej ciezar o 5,10,15kg co serię.Kazde powtorzenie wykonuj maxymalnie szybko – włączając serie rozgrzewkowa. Pomiedzy seriami odpoczywaj maxymalnie 90sek – ale tak jak wczesniej probuj odpoczywac minimalna ilość [...]

[...] + A1. Bench Press A2. Standing Wide-Grip Barbell Curl Ilosc serii -5 Powtorzenia – 1/3/1/3/max (1/3 +5kg, 1/3+5kg, max=70%) 75%+ Predkosc – MAX FORCE Odpoczynek – 45 B1. Close-Grip Incline Press B2. Restart Reverse Preacher Curl Ilosc serii -5 Powtorzenia – [...]

[...] + A1. Bench Press A2. Standing Wide-Grip Barbell Curl Ilosc serii -5 Powtorzenia – 1/3/1/3/max (1/3 +5kg, 1/3+5kg, max=70%) 75%+ Predkosc – MAX FORCE Odpoczynek – 45 B1. Close-Grip Incline Press B2. Restart Reverse Preacher Curl Ilosc serii -5 Powtorzenia – [...]

[...] + A1. Bench Press A2. Standing Wide-Grip Barbell Curl Ilosc serii -5 Powtorzenia – 1/3/1/3/max (1/3 +5kg, 1/3+5kg, max=70%) 75%+ Predkosc – MAX FORCE Odpoczynek – 45 B1. Close-Grip Incline Press B2. Restart Reverse Preacher Curl Ilosc serii -5 Powtorzenia – [...]

[...] + A1. Bench Press A2. Standing Wide-Grip Barbell Curl Ilosc serii -5 Powtorzenia – 1/3/1/3/max (1/3 +5kg, 1/3+5kg, max=70%) 75%+ Predkosc – MAX FORCE Odpoczynek – 45 B1. Close-Grip Incline Press B2. Restart Reverse Preacher Curl Ilosc serii -5 Powtorzenia – [...]

[...] BETWEEN A1 AND A2; 10 SEC BETWEEN A2 AND A3, 90 SEC. BETWEEN SETS) A1. Kayak row (only the sides, not the middle portion 4 x 6-8 per side A2. Straight-arm pulldown 4 x max reps with same weight as A1 A3. Kneeling pulldown, torso bent forward 4 x max reps with same weight as A1 https://www.youtube.com/watch?v=tONphtgfCx8&feature=youtu.be [...]

[...] BETWEEN A1 AND A2; 10 SEC BETWEEN A2 AND A3, 90 SEC. BETWEEN SETS) A1. Kayak row (only the sides, not the middle portion 4 x 6-8 per side A2. Straight-arm pulldown 4 x max reps with same weight as A1 A3. Kneeling pulldown, torso bent forward 4 x max reps with same weight as A1 SUPERSET B (10 SEC. BETWEEN B1 AND B2, 90 SEC. BETWEEN SETS) [...]

[...] BETWEEN A1 AND A2; 10 SEC BETWEEN A2 AND A3, 90 SEC. BETWEEN SETS) A1. Kayak row (only the sides, not the middle portion 4 x 6-8 per side A2. Straight-arm pulldown 4 x max reps with same weight as A1 A3. Kneeling pulldown, torso bent forward 4 x max reps with same weight as A1 https://www.youtube.com/watch?v=7LMg-GSR8MQ&feature=youtu.be [...]

[...] serii - 6 Powtorzenia – 3/3/3/3/3/3 Predkosc – MAX FORCE Odpoczynek – 90 D. Seated Row Ilosc serii - 7 Powtorzenia – 3/3/3/3/3/3/max Predkosc – MAX FORCE Odpoczynek – 90 WTOREK – Full Body: A1. Bench Press A2. Standing Wide-Grip Barbell Curl Ilosc serii - 5 Powtorzenia [...]

[...] tego co było. Dzień z d*py. Na noc: ZMB6 1kap. http://imageshack.com/a/img743/11/05924d.png A1. Barbell Front Raise from Pins Ilosc serii -5 Powtorzenia – 1/3/1/3/max (1/3 +5kg, 1/3+5kg) 75%+ Predkosc – MAX FORCE Odpoczynek – 45 A2. Upright Row Ilosc serii -5 Powtorzenia – 3/3/3/3/max ->rampa 50%+ Predkosc – MAX FORCE Odpoczynek – 45 [...]

[...] https://lh6.googleusercontent.com/-6TBpHn86DrE/VNIAsyjkbyI/AAAAAAAAHsM/Y3BIoo8cfpU/s640/f4t4.jpg + A1. 1arm row Ilosc serii -5 Powtorzenia – 1/3/1/3/max (1/3 +5kg, 1/3+5kg, max=70%) 75%+ Predkosc – MAX FORCE Odpoczynek – 45 A2. Medium-Grip Pulldown Ilosc serii -4 Powtorzenia – 3/3/3/max ->rampa 60%+ Predkosc – MAX FORCE [...]

[...] https://lh6.googleusercontent.com/-W7Rlq1g0A9Y/VOthCW2ZBHI/AAAAAAAAH0c/P0r_9bjh99A/s640/f4t13.jpg + A1. 1arm row Ilosc serii -5 Powtorzenia – 1/3/1/3/max (1/3 +5kg, 1/3+5kg, max=70%) 75%+ Predkosc – MAX FORCE Odpoczynek – 45 A2. Medium-Grip Pulldown Ilosc serii -4 Powtorzenia – 3/3/3/max ->rampa 60%+ Predkosc – MAX FORCE [...]

[...] https://lh4.googleusercontent.com/-VGXfBDdQV1M/VNnxtK76GqI/AAAAAAAAHt4/xIkW__uIy60/s640/f4t7.jpg + A1. 1arm row Ilosc serii -5 Powtorzenia – 1/3/1/3/max (1/3 +5kg, 1/3+5kg, max=70%) 75%+ Predkosc – MAX FORCE Odpoczynek – 45 A2. Medium-Grip Pulldown Ilosc serii -4 Powtorzenia – 3/3/3/max ->rampa 60%+ Predkosc – MAX FORCE [...]

[...] https://lh4.googleusercontent.com/-PFpiyQrjsoI/VLKsFHeJFKI/AAAAAAAAHhw/AjHItZLC3WI/s576/f3t9.jpg + A1. Standing Barbell Curl from Pins Ilosc serii -5 Powtorzenia – 1/3/1/3/max (1/3 +5kg, 1/3+5kg, max=70%) 75%+ Predkosc – MAX FORCE Odpoczynek – 45 A2. Floor Dumbbell Triceps Extension Ilosc serii -5 Powtorzenia – 3/3/3/3/max ->rampa 50%+ Predkosc [...]

[...] + A1. Medium-Grip Upright Row A2. Decline Triceps Extension Ilosc serii -5 Powtorzenia – 3/3/3/3/max ->rampa 50%+ Predkosc – MAX FORCE Odpoczynek – 45 B1. Dumbbell Lateral Raise Ilosc serii -5 Powtorzenia – 3/3/3/3/max ->rampa 50%+ Predkosc – MAX FORCE Odpoczynek – 45 [...]

[...] + A1. Medium-Grip Upright Row A2. Decline Triceps Extension Ilosc serii -5 Powtorzenia – 3/3/3/3/max ->rampa 50%+ Predkosc – MAX FORCE Odpoczynek – 45 B1. Dumbbell Lateral Raise Ilosc serii -5 Powtorzenia – 3/3/3/3/max ->rampa 50%+ Predkosc – MAX FORCE Odpoczynek – 45 [...]

[...] + A1. Medium-Grip Upright Row A2. Decline Triceps Extension Ilosc serii -5 Powtorzenia – 3/3/3/3/max ->rampa 50%+ Predkosc – MAX FORCE Odpoczynek – 45 B1. Dumbbell Lateral Raise Ilosc serii -5 Powtorzenia – 3/3/3/3/max ->rampa 50%+ Predkosc – MAX FORCE Odpoczynek – 45 [...]