HARD WORK AND BA(J)SIC

Lower:

High bar sq, 3 sek pavze: 105x7x3
Hipthrust: 90x4x10


Bolj na hitro tole dons .

Roke:

ammer curl: 20x2x10, 17,5x10
Vrv izteg: 36x4x12
Scot upogib mašina: 50x8, 45x8, 41x8
Scull crusher: 30x10, 32,5x10, 30x10
Kriva št.upogib, 3 sek spust: 35x2x8
Izteg palca: 31x4x15

Knee raise: Ltx3x10

Trap bar: 144x5x3
CGBP z pavzo: 80x5x5
Ohp z pavzo pri bradi: 50x5x5
SG high pull: 50x5, 60x5, 70x2x5
Reverse hyper: 80x4x10
Ves.sede z oporo z deadstarta: 91x3x8, 86x2x8

Lower:

High bar, 3 sek pavze: 100x1, 110x1, 115x1, 120x1, 125x1, 130x1, 105x5x3
Hipthrust: 90x5x10

Včeraj:

Sumo DL: 140x3 150x3, 160x3, 170x3, 160x2x3
High bar sq: 100x7x5

Hrbet+ roke:

Hrbet:

PL pulldown: 60x8, 70x3x8
Ves.sede z oporo z deadstarta: 91x2x8, 86x2x8
Pulldown: 59x3x10
Ves.sede w nastavk: 77x8, 68x2x8

Roke:
Hammer curl: 20x2x10, 17,5x10
Vrv izteg: 36x4x12
Scot upogib mašina: 45x8,7, 41x7
Scull crusher, nevtral prijem: 30x3x10
Kriva št.upogib, 3 sek spust: 30x10,8
Izteg palca: 31x4x15

High bar sq, 3 sek pavze: 105x6x3
Ohp: 60x5x3
Triset: high pull 40x3x8
bandpull 3x15
lat.ročke 3x10


Bolj na hitrco

Sq: 110x3, 120x3, 130x3, 140x1, 125x3x3
Sumo DL: 120x4x8
Ghr abs: +10x3x10
Hipthrust:100x4x10

Včeraj..

Pullups: Ltx5x5
Incline row z ročko: 30x5x8
Ves.sede w nastavk: 77x10, 81x8,7, 77x10
PL pulldown: 70x3x8, 60x8

Rame:
Vert.ves.enoročno: 25x3x10
Lat.ročke: 12,5x10,8

Benč z pavzo: 90x3x3, 85x2x3
CGBP: 80x4x4
Ohp: 45x3x8
Dipsi: Ltx3x8