HARD WORK AND BA(J)SIC

Zdej bojo spet bol redni treningi na sporedu

Petek roke:

Hammer curl: 17,5x3x10
Vrv izteg: 36x4x12
Scot upogib mašina: 45x2x8, 41x8
Skull crusher: 30x3x10
Kriva št.upogib, 3 sek spust: 30x2x8
Izteg palca: 34x4x15

Benč z pavzo: 80x5x3
Širok benč z pavzo: 60x5x5
CGBP z pavzo: 60x4x6
Pekdek: 5x10

Sumo DL: 130x5x3
Invert row: Ltx4x8 (noge na klopci)
Ves.sede z oporo: 86x3x8, 81x8
Pulldown: 50x10, 54x10, 59x10, 63x8
PL pulldown: 60x4x8
Ves.sede W nastavk: 59x12,10

nimas vec full body? kasn mas vnos?

nimas vec full body? kasn mas vnos?

za začetk tak split, da se vrnm spet v to rutino. vnos hmmmm????

Četrtek:
Rame
Ohp z pavzo pri bradi: 50x5x5
Super set: lat ročke+ bus driver: 12,5x10,10, 10x10 + 10x3x10
SG high pull: 60x3x6
Overhead walk: 60x3x24m
Pallof press: 45x3x12


Petek:
Roke:
Hammer curl: 17,5x3x10
Vrv izteg: 36x4x12
Scot upogib mašina: 50x8,7, 45x7
Scull crusher: 32,5x3x10
Kriva št.upogib, 3 sek spust: 32,5x2x8
Izteg palca: 31x2x15, 27x2x15

High bar sq, 3 sek pavze: 100x3, 105x3, 110x3, 115x2x3, 110x3x3
Reverse hyper: 80x4x10
Hex bar: 134x3, 144x3, 154x2x3, 144x3

Benč z pavzo: 80x5x3
Spoto press wide grip: 70x5x5
CGBP: 70x4x6
Ohp z pavzo pri bradi: 50x4x5
Super serija: Lat.ročke+ bus driver: 10x3x10+ 10x3x10
SG high pull: 50x3x8
Pekdek: 41x2x10

Sumo DL: 140x5x3
Invert row: Ltx4x8
Ves. sede z oporo z deadstarta: 86x4x8
Pulldown: 59x4x10
PL pulldown: 70x2x8, 60x2x8

Upper (včeraj):

Sumo DL: 140x5x3
Benč z pavzo: 80x3, 85x4x3
Spoto wide grip bp: 70x5x5
Invert row, noge na klopci: Ltx2x10, 2x8
Superset: lat.ročke+ busdriver: 12,10,10+ 10x3x10
Pekdek: 41x3x10
Pulldown: 59x4x10