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3.01.2024 - PUSH #2 Siłka: i 1. Smith press high incline 75*- 1x6-8, 1x10-12 60 kg x 10, 80 kg x 6, 95 kg x 2 105 kg x 7, 90 kg x 13 2. Dumbell incline press - 1x6-8, 1x10-12 20 kg x 10, 28 kg x 6, 34 kg x 3, 40 kg x 3, 44 kg x 2, 50 kg x 7, 44 kg x 10 3. Seat triceps narrow press - 1x8-10, 1x10-12 59 kg x 8, 77 kg x 5, 91 kg x 6, 82 + 2 kg x 9 [...]

6.01.2024 - PUSH #1 Siłka: i 1. Smith press low incline - 1x6-8, 1x10-12 60 kg x 10, 80 kg x 6, 100 kg x 3, 115 kg x 7, 100 kg x 9 2. Hammer shoulder press - 1x6-8, 1x10-12 64 kg x 8, 86 kg x 5, stos + 8 kg x 3, stos + 24 x 7 , stos + 14 kg x 10 3. Triceps dips - 1x6-8, 1x10-12 10 kg x 6, 22 kg x 3, 35 kg x 7, 17,5 kg x 12 4. Chest cable fly [...]

10.01.2024 - PUSH #2 Siłka: i 1. Smith press high incline 75*- 1x6-8, 1x10-12 60 kg x 10, 80 kg x 6, 95 kg x 2 105 kg x 7, 92 kg x 10 2. Dumbell incline press - 1x6-8, 1x10-12 20 kg x 10, 28 kg x 6, 34 kg x 3, 40 kg x 3, 44 kg x 2, 50 kg x 6, 44 kg x 8 3. Seat triceps narrow press - 1x8-10, 1x10-12 59 kg x 8, 73 kg x 5, 86 kg x 7, 77 kg x 10 4. [...]

14.01.2024 - PUSH #1 Siłka: i 1. Smith press low incline - 1x6-8, 1x10-12 60 kg x 10, 80 kg x 6, 100 kg x 3, 115 kg x 7, 100 kg x 9 2. Hammer shoulder press - 1x6-8, 1x10-12 64 kg x 8, 86 kg x 5, stos + 6 kg x 2, stos + 20 x 9 , stos + 14 kg x 9 3. Triceps dips - 1x6-8, 1x10-12 10 kg x 6, 25 kg x 3, 35 kg x 7, 18 kg x 11 4. Chest cable fly [...]

18.01.2024 - PUSH #2 Siłka: i 1. Dumbell incline press - 1x6-8, 1x10-12 20 kg x 10, 28 kg x 6, 34 kg x 3, 40 kg x 3, 44 kg x 2, 50 kg x 6, 44 kg x 11 2. Smith press high incline 75*- 1x6-8, 1x10-12 60 kg x 10, 80 kg x 6, 95 kg x 2 105 kg x 6, 90 kg x 10 3. Seat triceps narrow press - 1x8-10, 1x10-12 59 kg x 8, 73 kg x 5, 86 kg x 8, 73 + 2 kg x 10 [...]

22.01.2024 - PUSH #2 Siłka: x 1. Dumbell incline press - 1x6-8, 1x10-12 20 kg x 12, 28 kg x 8, 34 kg x 5, 40 kg x 3, 44 kg x 2, 50 kg x 7, 44 kg x 11 2. Dips 12 kg x 6, 24 kg x 3, 36 kg x 7, 20 kg x 11 3. Seated delt press - 1x8-10, 1x10-12 20 kg x 8, 32 kg x 5, 42 kg x 7, 35 kg x 11 4. Butterfly - 1x10-12, 1x12-15 35 kg x 8, 55 kg x 10, 40 kg [...]

25.01.2024 - PUSH #1 Siłka: i 1. Smith press low incline - 1x6-8, 1x10-12 60 kg x 10, 80 kg x 6, 95 kg x 3, 110 kg x 7, 95 kg x 11 2. Hammer shoulder press - 1x6-8, 1x10-12 64 kg x 8, 86 kg x 5, stos + 6 kg x 2, stos + 20 x 8 , stos + 8 kg x 11 3. Seated triceps narrow press - 1x8-10, 1x10-12 59 kg x 8, 73 + 2 kg x 5, 82 + 2 kg x 7, 73 kg x 10 [...]

28.01.2024 - PUSH #2 Siłka: i 1. Dumbell incline press - 1x6-8, 1x10-12 20 kg x 10, 28 kg x 6, 34 kg x 3, 40 kg x 3, 44 kg x 2, 50 kg x 6, 44 kg x 10 2. Smith press high incline 75*- 1x6-8, 1x10-12 60 kg x 10, 80 kg x 6, 90 kg x 2 100 kg x 5, 82 kg x 12 3. Seat triceps narrow press - 1x8-10, 1x10-12 59 + 2 kg x 8, 82 kg x 8, 73 kg x 11 4. [...]

9.02.2024 - PUSH #1 Siłka: i 1. Smith press low incline - 1x6-8, 1x10-12 60 kg x 10, 80 kg x 6, 95 kg x 3, 112 kg x 8, 100 kg x 11 2. Hammer shoulder press - 1x6-8, 1x10-12 64 kg x 8, 86 kg x 5, stos + 6 kg x 2, stos + 20 x 8 , stos + 8 kg x 11 3. Dips - 1x8-10, 1x10-12 10 kg x 6, 25 kg x 3, 35 kg x 7, 20 kg x 11 4. Chest cable fly standing - [...]

12.02.2024 - PUSH #2 Siłka: x 1. Dumbell incline press - 1x6-8, 1x10-12 20 kg x 12, 28 kg x 8, 34 kg x 5, 40 kg x 3, 46 kg x 8+1, 40 kg x 12 2. Dips 12 kg x 6, 24 kg x 3, 36 kg x 9, 20 kg x 11 3. Seated delt press - 1x8-10, 1x10-12 20 kg x 8, 32 kg x 5, 42 kg x 6, 35 kg x 10 4. Butterfly - 1x10-12, 1x12-15 35 kg x 8, 55 + 1 kg x 8, 40 kg x 13 [...]

15.02.2024 - PUSH #1 Siłka: i 1. Smith press low incline - 1x6-8, 1x10-12 60 kg x 10, 80 kg x 6, 95 kg x 3, 112 kg x 8, 100 kg x 10 2. Hammer shoulder press - 1x6-8, 1x10-12 64 kg x 8, 86 kg x 5, stos + 6 kg x 2, stos + 20 x 8 , stos + 8 kg x 11 3. Dips - 1x8-10, 1x10-12 10 kg x 6, 25 kg x 3, 35 kg x 6, 20 kg x 10 4. Chest cable fly standing - [...]

[...] 32 kg x 13 4. Smith press high incline 60° 2x10-12 60 kg x 6, 80 kg x 12, 80 kg x 11 5. Dumbell lateral raise 3x12 + 12 połówek 10 kg x 12 + 6, 8 kg x 12 + 6 6. Triceps pushdown 1x10-12, 1x12-15, 1x12-15 + 2xds 23 kg x 10, 36 kg x 10, 50 kg x 6, 59 kg x 11, 50 kg x 14 Notatnik: 1. Smith incline - 60 kg x 10, 80 kg x 6, 95 kg x 3, 107 kg x [...]

22.03.2024 - PUSH #1 Siłka: x 1. Seated cable fly 2x12-15 7 kg x 10, 12 kg x 10, 15 kg x 13, 12 kg x 15 2. Hammer incline press - 2x6-8, 1x12-15 + RP 20 kg x 8, 30 kg x 8, 40 kg x 6, 45 kg x 7, 30 kg x 14 3. Dumbell incline press 30° 1x6-8, 1x8-10, 1x12-15 26 kg x 10, 32 kg x 5, 36 kg x 9, 30 kg x 13 4. Shoulder hammer press 1x10-12, 1x12-15 + [...]

[...] kg x 9, 32 kg x 10 4. Smith press high incline 60° 2x10-12 60 kg x 6, 80 kg x 10, 70 kg x 12 5. Dumbell lateral raise 3x12 + 12 połówek 10 kg x 14, 10 kg x 14 6. Triceps pushdown 1x10-12, 1x12-15, 1x12-15 + 2xds 16 kg x 10, 21 kg x 9, 18 kg x 11, 14 kg x 17 Notatnik: 1. Smith incline - 60 kg x 10, 80 kg x 6, 95 kg x 3, 105 kg x 8 bardzo [...]

28.03.2024 - PUSH #1 Siłka: x 1. Seated cable fly 2x12-15 10 kg x 10, 15 kg x 15, 15 kg x 14 2. Hammer incline press - 2x6-8, 1x12-15 + 20 kg x 10, 35 kg x 6, 45 kg x 8, 31 kg x 14 3. Dumbell incline press 30° 1x6-8, 1x8-10, 1x12-15 26 kg x 10, 32 kg x 5, 36 kg x 8, 30 kg x 14 4. Shoulder hammer press 1x10-12, 1x12-15 + RP 20 kg x 8, 30 kg x [...]

31.03.2024 - PUSH #1 Siłka: x 1. Seated cable fly 2x12-15 10 kg x 10, 15 + 1 kg x 15, 15 + 2 kg x 14 2. Hammer incline press - 2x6-8, 1x12-15 20 kg x 10, 35 kg x 6, 46 kg x 8, 32 kg x 14 3. Dumbell incline press 30° 1x6-8, 1x8-10, 1x12-15 26 kg x 10, 32 kg x 5, 36 kg x 9, 36 kg x 9, 30 kg x 15 4. Shoulder hammer press 1x10-12, 1x12-15 + RP 20 [...]

[...] x 12 4. Smith press high incline 60° 2x10-12 60 kg x 6, 80 kg x 9, 70 kg x 12 5. Dumbell lateral raise 3x12 + 12 połówek 9 kg x 13+8, 9 kg x 12+8, 9 kg x 10+6 6. Triceps pushdown 1x10-12, 1x12-15, 1x12-15 + 2xds 11 kg x 10, 18 kg x 14, 21 kg x 11, 16 kg x 17 Notatnik: 1. Smith incline - 60 kg x 10, 80 kg x 6, 95 kg x 3, 105 kg x 8 bez [...]

[...] press high incline 60° 2x10-12 60 kg x 6, 80 kg x 9, 72 kg x 11 5. Dumbell lateral raise 3x12 + 12 połówek 10 kg x 12 + 10, 10 kg x 12 + 9, 8 kg x 14 + 12 6. Triceps pushdown 1x10-12, 1x12-15, 1x12-15 + 2xds 14 kg x 10, 21 kg x 11, 18 kg x 11, 14 kg x 16 Notatnik: 1. Smith incline - 60 kg x 10, 80 kg x 6, 95 kg x 3, 107 kg x 7 czucie i [...]

18.04.2024 - PUSH #1 Siłka: x 1. Seated cable fly 2x12-15 10 kg x 10, 15 kg x 6, 20 kg x 12, 15 + 1 kg x 13 2. Hammer incline press - 2x6-8, 1x12-15 20 kg x 10, 35 kg x 6, 50 kg x 8, 50 kg x 7, 35 kg x 13 3. Dumbell incline press 30° 1x6-8, 1x8-10, 1x12-15 26 kg x 6, 30 kg x 3, 34 kg x 2, 38 kg x 7, 34 kg x 9, 26 kg x 12 4. Shoulder hammer [...]

[...] press high incline 60° 2x10-12 60 kg x 6, 80 kg x 10, 75 kg x 11 5. Dumbell lateral raise 3x12 + 12 połówek 10 kg x 15 + 12, 10 kg x 13 + 10, 10 kg x 13 + 8 6. Triceps pushdown 1x10-12, 1x12-15, 1x12-15 + 2xds 14 kg x 10, 18 kg x 13, 18 kg x 11, 14 kg x 14 + ds 9 kg x 10 Notatnik: 1. Smith incline - 60 kg x 10, 80 kg x 6, 95 kg x 3, 107 kg [...]