HARD WORK AND BA(J)SIC

Upper:

Balista benč z pavzo: 110x6x3
Key press: 20x3x10
Seal row ročke: 30x8x8
Incline front raise: 12x10, 10x2x10
Flor triceps ext: 30x3x12
Knee raise: Ltx3x10

Intervali na airdyn-u 7x10-50

Fsq z pavzo: 100x3, 11ox3, 120x2, 115x1, 110x2x3
Sumo DL: 140x6x3
Benč z pavzo+ ketne: 80x5x3
Chin ups: 20x5, 25x5, 20x2x5
Reverse hyper: 70x4x10
Ab-rollout: Ltx3x15
Pallof press: 41x2x12

Flor press z pavzo: 100x6x3
Ohp z fg: 50x5x5
Tbar row z oporo, w nastavk: 40x8, 45x8, 50x8, 45x5x8
Overhead shrug: 40x3x12
Izteg vrv za glavo z fg: 32x10, 27x10, 22x10
Upogib ročke z fg: 15x8,7


TT 84,1 kg na tešč

Spoto press: 90x5x3

To je blo to

Znak za deload.

Low bar sq: 110x3, 120x3, 130x3x3
Sumo DL: 140x5x3
SSB sq: 100x5, 110x2x5
Spoto press: 90x5x3
Chin ups: 15x2x7, 2x5
Reverse hyper: 70x4x10

Upper:

Balista benč z pavzo: 110x3, 115x2x3, 110x3x3
Key press: 22,5x3x10
Seal row ročke: 30x3x10, 30x5x8
Incline raise: 12x10,8, 8x10
Flor triceps extension: 30x10, 35x2x8
Knee raise: Ltx10,2x8

Intervali 7x10-50

Hi bar sq: 120x3, 130x4x3
Sumo DL: 160x5x3
Ssb sq: 100x4x8
Benč z pavzo: 90x5x3
Chin ups: 20x4x5
Reverse hyper: 70x10, 80x3x10
Ab-rollout: Ltx2x15

Upper:

Flor press z pavzo: 80x6, 85x6, 90x6, 85x3x6
Ohp z fg: 60x3x5
Overhead shrug: 40x3x12
Tbar row z oporo, W nastavk: 40x8, 45x8, 50x8, 55x6, 50x8, 45x3x8
Decline potisk: 100x8,7, 90x8,6
Izteg z vrvjo za glavo z fg: 32x10, 27x8, 22x8
Upogib ročke z fg: 12,5x2x10, 10x10


TT 83,5 kg na tešč.

Low bar sq: 120x2, 130x2, 140x2, 150x1, 140x2x2
Sumo DL: 150x5x3
Ssb sq: 100x5, 110x3x5
Spoto press: 90x3, 92,5x4x3
Chin ups: 15x4x5
Reverse hyper: 70x3x15, 10

Upper:

Balista benč z pavzo: 110x6x3
Key press: 22,5x3x10
Seal row ročke: 30x4x10, 27,5x4x10
Incline raise: 8x3x12
Flor triceps ext: 30x10, 35x9,8
Leg raise: Ltx3x6

Intervali na airdyne-u 8x10-50.