Nunez??

Vceraj na vrsti Pull:

Thibaudeau kayak rows 3x10

Pin Pulls (knee height) 3x8

Cable Rows Single arm 4x10-15

Db Curls With Fat gripz 3xMAX

Danes Push:

Speed Bench 6x3 + Bands, takoj zatem se 2x15 wide/close grip

Seated Laterals 3x10

BB Front raises 4x8-10

One arm triceps pulldowns 4x10

Close grip pushups 1xMAX

Danes Easy Lower

Leg extensions 1x20, 3x15

Walking lunges 2x10

Pistol squats on box with DB 3x8

Glute ham raise 3x8

Standing abs 3x20-25

Calves

Namen danes je bil 3x5 Deadlifta, ampak so bile noge se malo zmatrane tako da naredil en easy trening. Vceraj imel rojstni dan, za top darilo pa sva z atekam izdelala glute ham mašinco (slika spodaj). Danes že bila stestirana in moram rect da je TOP SHIT. Jutri verjetno nekaj šprintov in pa plenty foam rollinga.

Respect za vso tole opremo lastne izdelave. Zgleda boljše kot iz trgovine!

Zakon!!

Pull

BB Rows 3x10

DB Rows 4x10-20

V-Bar Pullups 3x10

DB Seated Shrugs 3x8

Hammer Curls 3x8-10

Push

Bench Press 3x5

SA Standing DB Press 3x10

DB Upright Rows 4x8/Band Rear Delt

Triceps Rollbacks 3x8

Triceps Dips (1plate) 2xMAX

LOWER

Front Squat 3x10

Barbell Hack Squat 4x6-10

Hyperextensions BW 2x20-25

GHR/Leg Raises 3x10

Kratek ampak super trening. Popoldne sledi se nekaj žogobrcanja, jutri pa glede na pocutje off, drugace pa jovo na novo.

Pull

Rows on the Reverse Hyper machine 3x10

Meadows Rows 4x10-20

Reverse Hypers 2x20

Underhand lat pulldowns 3x8-10

DB Curls 5x6-10

PUSH

Speed Bench 6x3 + Bands ( 3 close grip/3 "normal" grip )

Floor press DBs 3x10-12

Cable Upright Rows 4x8-10

Rear delt raise 2x20/Band Pullapart

DB Triceps Extensions 4x8