upper body

Według mnie nie powinieneś robić tych samych partii w dzień A i dzień B Na tym polega FBW przecież... może to podzielić na np. A góra B dół i dzień przerwy dół(nogi całe brzuch dolny grzbiet) góra(reszta) :P Znam ten plan treningowy od zawodowcy. Upper Body/Lower Body Taki plan też jest dobry, ale argument "Znam ten plan treningowy od zawodowcy" [...]

FBW na góre ciała, no ciekawe%-) He he he :-D No niech będzie tylko "upper body" ;-) Regenat - Na jedzenie czasem po prostu brakuje czasu, a nie chęci. Luz :) Zmieniony przez - pawel1235 w dniu 2012-07-26 09:14:22

DT upper body 1. Lat pull down 3x12 (39kg) (38kg) (36kg) 2. One arm standing DB shoulder press 3x10 (16kg) (13kg) (12kg) 3a. Seated high row 3x12 (55kg) (55kg) (50kg) 3b. Seated DB lateral raise 3x12 (6kg) (5kg) (4kg) 4a. Seated shoulder press 10/10/amrap (15kg) (13kg) (12kg) 4b. Seated row 12/12/amrap (45kg) (40kg) (35kg) Nie bylo niestety [...]

DT upper body 1. Lat pull down 3x12 (42kg) (41kg) (39kg) (38kg) (36kg) 2. One arm standing DB shoulder press 3x10 (16-17-17kg) (16kg) (16kg) (13kg) (12kg) 3a. Seated high row 3x12 (57,5kg) (57,5kg) (55kg) (55kg) (50kg) 3b. Seated DB lateral raise 3x12 (7kg) (6kg)(6kg) (5kg) (4kg) 4a. Seated shoulder press 10/10/amrap (17kg) (16kg) (15kg) [...]

Trening obowiazkowy by dalej swietowac :-) jutro DNT wiec sobie odbije to swietowanie :-) DT upper body 1. Lat pull down 3x12 (43kg) (42kg) (41kg) (39kg) (38kg) (36kg) 2. One arm standing DB shoulder press 3x10 (17kg) (16-17-17kg) (16kg) (16kg) (13kg) (12kg) 3a. Seated high row 3x12 (60kg) (57,5kg) (57,5kg) (55kg) (55kg) (50kg) 3b. Seated DB [...]

DT, Day 1 Upper body 1. Incline BB bench press 8/6/4 (35kg/37,5/40) (32,5kg/35/37,5) (30kg/32,5/35kg) 2. Chin ups 8/6/4 (+1kg/+4kg/+6kg) (mc+1kg/+3kg/+4kg) (mc/+2kg/+3kg) 3a. SS seated DB shoulder press 12/10/8 (14/16/16) (12kg/14/16) (10kg/12/14) 3b. SS one arm DB row 3x12 (26kg) (24kg)(24kg) 4a. SS seated chest press 3x10 (34kg)(32kg)(30kg) [...]

Wczorajszy DT, Day 1 Upper body 1. Incline BB bench press 8/6/4 (37,5kg/40/42,5) (35kg/37,5/40) (32,5kg/35/37,5) (30kg/32,5/35kg) 2. Chin ups 8/6/4 (+1kg/+5kg/+7,5kg) (+1kg/+4kg/+6kg) (mc+1kg/+3kg/+4kg) (mc/+2kg/+3kg) 3a. SS seated DB shoulder press 12/10/8 (16/16/17) (14/16/16) (12kg/14/16) (10kg/12/14) 3b. SS one arm DB row 3x12 (26kg) [...]

DT, Day 1 Upper body 1. Incline BB bench press 8/6/4 (40kg/42,5/45) (37,5kg/40/42,5) (35kg/37,5/40) (32,5kg/35/37,5) (30kg/32,5/35kg) 2. Chin ups 8/6/4 (+1kg/+5kg/+10kg) (+1kg/+5kg/+7,5kg) (+1kg/+4kg/+6kg) (mc+1kg/+3kg/+4kg) (mc/+2kg/+3kg) 3a. SS seated DB shoulder press 12/10/8 (16/16/18) (16/16/17) (14/16/16) (12kg/14/16) (10kg/12/14) 3b. SS [...]

Wczorajszy DT, Day 1 Upper body 1. Incline BB bench press 8/6/4 (41kg/43,5/46) (40kg/42,5/45) (37,5kg/40/42,5) (35kg/37,5/40) (32,5kg/35/37,5) (30kg/32,5/35kg) 2. Chin ups 8/6/4 (+2kg/+6kg/+10kg) (+1kg/+5kg/+10kg) (+1kg/+5kg/+7,5kg) (+1kg/+4kg/+6kg) (mc+1kg/+3kg/+4kg) (mc/+2kg/+3kg) 3a. SS seated DB shoulder press 12/10/8 (16/16/18) (16/16/18) [...]

DT, Day 1 Upper body 1. Incline BB bench press 8/6/4 (42kg/44/46) (41kg/43,5/46) (40kg/42,5/45) (37,5kg/40/42,5) (35kg/37,5/40) (32,5kg/35/37,5) (30kg/32,5/35kg) 2. Chin ups 8/6/4 (+2kg/+6kg/+10kg) (+2kg/+6kg/+10kg) (+1kg/+5kg/+10kg) (+1kg/+5kg/+7,5kg) (+1kg/+4kg/+6kg) (mc+1kg/+3kg/+4kg) (mc/+2kg/+3kg) 3a. SS seated DB shoulder press 12/10/8 [...]

DT Upper body 3 1. seated BB military press 12/10/8/6 (27,5kg/30/32,5/35) 2. seated DB shoulder press 4x12 (12kg) 3. DB iso curls 4x12 (8kg) 4. dips 4x 10 (mc) 5. single arm cable extension 4x12 (8kg) 6. standing calves raises 4x 20 (70kg) Trening szybki i przyjemny. Pierwszy raz robilam isometric curls, fajne, cos nowego by bicek fajnie rosl :-)

DT upper body 2 1. pull ups 12/10/8/6 (mc. 10+2/9+1/8/6) (mc. 10+2/9+1/7+1/6) 2. pendlay row 12/10/8/6 (45kg/47,5/50/52,5) (45kg/45kg/47,5/47,5) 3. incline BB bench press 12/10/8/6 (40kg/42/44/44) (37,5kg/40/41/42) 4. DB bench press 4x12 (18kg) (16kg) 5. DB lateral raises 4x12 (6kg) (6kg) 6. cable cross 4x15 (6,0) (maszyna, ?) No nie moge [...]

DT upper body 2 1. pull ups 12/10/8/6 (mc. 10+2/9+1/8/6) (mc. 10+2/9+1/7+1/6) 2. pendlay row 12/10/8/6 (45kg/47,5/50/52,5) (45kg/45kg/47,5/47,5) 3. incline BB bench press 12/10/8/6 (40kg/42/44/44) (37,5kg/40/41/42) 4. DB bench press 4x12 (18kg) (16kg) 5. DB lateral raises 4x12 (6kg) (6kg) 6. cable cross 4x15 (6,0) (maszyna, ?) No nie moge [...]

Kilka dni zaleglosci, juz nie bede wpisywac weekendowego treningu gory, za to leci trening z dzis: DT Upper body 3 1. seated BB military press 12/10/8/6 (32kg/34/36/38) (30kg/32/34/36) (27,5kg/30/32,5/35) 2. seated DB shoulder press 4x12 (16kg)(14kg) (12kg) 3. DB iso curls 4x12 (9kg) (8kg) (8kg) 4. dips 4x 10 (+2,5kg) (mc/+2/+2/+2) (mc) 5. [...]

DT upper body 2 1. pull ups 12/10/8/6 (mc 10+2/10/8/6) (mc. 10+2/9+1/8/6) (mc. 10+2/9+1/7+1/6) 2. pendlay row 12/10/8/6 (50kg/60/52,5/55) (45kg/47,5/50/52,5) (45kg/45kg/47,5/47,5) 3. incline BB bench press 12/10/8/6 (40kg/42,5/45/46) (40kg/42/44/44) (37,5kg/40/41/42) 4. DB bench press 4x12 (20kg) (18kg) (16kg) 5. DB lateral raises 4x12 (7kg) [...]

DT Upper body 3 1. seated BB military press 12/10/8/6 (32kg/34/36/38) (30kg/32/34/36) (27,5kg/30/32,5/35) 2. seated DB shoulder press 4x12 (16kg) (14kg) (12kg) 3. DB iso curls 4x12 (9kg) (8kg) (8kg) 4. dips 4x 10 (+4kg) (mc/+2/+2/+2) (mc) 5. single arm cable extension 4x12 (9kg) (9kg) (8kg) 6. standing calves raises 4x 20 (75kg) (70kg) [...]

Od dzis wjechal nowy planik DT Upper body 1. Chin ups 8/7/6/8/7/6 (mc/mc/mc/mc/mc/mc) 2. pendley row 8/7/6/8/7/6 (45kg/47,5/50/47,5/50/50) 3a. SS BB incline bench press 4x10 (40kg) 3b. SS one arm DB row 12/10/8/6 (18kg/20kg/22/22) 4a. SS EZ bar curls 12/10/8/6 (sztanga+10kg/+10/ +12,5/+12,5) 4b. SS skull crusher 15/12/10/8 [...]

Dobra, moze wroce sobie do wypisek treningowych :-) Powrot do planu sprzed zawodow, tuz przed zawodami teoche inne te treningi byly, a teraz jeszcze troche poprzedni plan mam pociagnac :-) Dietka obecnie codziennie taka sama, B 200 W 160 T 40. Kroki 12 tys Kardio 40 min ed Wczorajszy DT Upper body 1. Chin ups 8/7/6/8/7/6 [...]

Od dzis nowy plan, 5xtyg, wieksza objetosc, priorytet gora/barki. Day 1 upper body 1. Military press 6/5/4/6/5/4 (22,5kg/25/27,5/25/27,5/30) 2. Pendlay row 6/5/4/6/5/4 (40kg/45/47,5/45/47,5/50) 3. Seated DB shoulder press 4x12 (10kg) 4. Bench press 4x8 (40kg) 5. DB incline biceps curl 4x12 (8kg) Zalozenie jest juz takie ze jestem zdrowa jesli [...]

[...] zottman preacher curl 3x12 (7kg) 5. DB seated biceps curl 3x8 (10kg) 6. cable overhead triceps extension 3x12 (14kg) 7. cable triceps pushdown 3x12 (27kg) I z dzisiaj DT 1 upper body 1. Military press 6/5/4/6/5/4 (26kg/28,5kg/31kg/28,5/31/33,5) (25kg/27,5/30/27,5/30/32,5) (22,5kg/25/27,5/25/27,5/30) 2. Seated DB shoulder press 3x12 (12kg) [...]