HARD WORK AND BA(J)SIC

Legs:

Front s pavzo: 120x3, 4x2
SG DL: 120x5x5
Ghr: +10x10,8,8,7

Pull:

Ves.iz pinov: 80x12, 85x3x12
Neut.grip pullups: 14x4, 16x4, 18x4, 16x4
Tbar, w nastavk: 80x4x6
Pulldown: 82x8,6, 77x6
SG high pull: 80x5, 85x5, 90x5, 95x3
Upogib ročke: 180x8, 20x6, 18x8


Intervalci na aerodynu....15- 40 x5.... mrtu.... inb4 dvoranski kolesar, inb4 noge k fosterman

Push:

Ohp: 60x10x3
Poš.potisk ročke: 30x3x8, 30x5, 27,5x6
CG pin press: 80x5, 90x3, 95x2x3, 90x4,3
Izteg palca: 41x18,12

Legs:

SSB sQ: 100x3, 110x3, 120x3, 130x3, 135x2-PR, 125x5x3
Stif DL: 120x10x3
Potisk s prsti v preši: 140x10, 150x10, 160x10, 170x10

Pull:

Ves.iz pinov: 100x4x6
Pullups fatbar: 14x3, 16x3, 18x3, 20x2
Motorka: 50x4x10
Pullover ročka: 35x3x8
High pull: 90x3x5

Push:

Push press: 80x5x3- PR!!
Potisk ročke: 32,5x5, 35x5, 37,5x5, 35x2x5
CGBP: 802x5, 75x2x5
Lat.ročke: 12,5x3x10

Legs:

Sq: 120x5, 125x5, 130x5, 135x5, 125x2x8
Sg dl: 125x3x5, 120x5
Ghr: +5x10, 3x8
Meča: 140x3x12

Pull:

Ves.iz pinov: 90x4x12
Neut.grip pullup: 18x4, 20x4. 18x4,3
Tbar: 70x8, 80x8, 90x6,5
Pulldown: 82x8,7,6
Sg high pull: 90x3, 95x3, 100x2, 95x3
Upogib ročke sede: 16x3x6

Intervalci na airdyne kolesu 10-50x6

Push:

Ohp 60x3, 62.5x3, 65x8x3
Poš. potisk ročke 30x8, 32,5x8, 35x5, 32,5x6, 30x6
Cg pin press 80x3x7,5
Izteg palca 41x18,15

Legs:

Ssb sq: 125x10x3- PR
Stif DL: 120x3, 125x2x3, 130x3, 135x3, 140x5x3
Potisk s prsti v preši: 200x4x8