- Prispevkov: 55
- Pridružen: 14 Jul 2013, 07:14
13 Mar 2015, 09:57
Torek:
Push
Bench press:
122.5kgx7x5
Incline dumbbell hammer press:
34kgx5x12
OHP:
85Kgx5x5
Cable crossovers:
3x12
Lateralni dvigi:
14kgx3x15
Rope push down:
4x15
overhead extension:
4x15
Sreda:
Pull
DL:
195kgx3x5 (plan je bil 5-7 seriji, naredil samo 3... počutil sem se za en drek)
Dumbbell seal rows:
34kgx5x12
lat. pulldowns:
5x12
T-bar rows:
5x12
face pull:
4x15
EZ bar curls:
35Kgx3x12
1 arm preacher curls:
16kgx3x12
Četrtek: ( nevem kaj mi je bilo, ampak sm se počutil super in spil sm preveč kofeina = extra volumen
)
Lower
Back squats:
195Kgx2x3
200Kgx7x3
210kgx2x1
Front squats:
120kgx5x6-8
Standing calf raise:
5x15
Po squatih sem bil ded ...
Push
Bench press:
122.5kgx7x5
Incline dumbbell hammer press:
34kgx5x12
OHP:
85Kgx5x5
Cable crossovers:
3x12
Lateralni dvigi:
14kgx3x15
Rope push down:
4x15
overhead extension:
4x15
Sreda:
Pull
DL:
195kgx3x5 (plan je bil 5-7 seriji, naredil samo 3... počutil sem se za en drek)
Dumbbell seal rows:
34kgx5x12
lat. pulldowns:
5x12
T-bar rows:
5x12
face pull:
4x15
EZ bar curls:
35Kgx3x12
1 arm preacher curls:
16kgx3x12
Četrtek: ( nevem kaj mi je bilo, ampak sm se počutil super in spil sm preveč kofeina = extra volumen
)Lower
Back squats:
195Kgx2x3
200Kgx7x3
210kgx2x1
Front squats:
120kgx5x6-8
Standing calf raise:
5x15
Po squatih sem bil ded ...
