HARD WORK AND BA(J)SIC

Legs:

SSB sq z 3 sek pavze: 100x3, 110x3, 115x2x3, 110x3
SSB sq z ketnam (16 na vsaki strani): 80x3, 90x3, 100x2, 90x2x3
Kett.swing: 28x2x15
Ghr (2 lukne): Ltx2x10
45 stop.hiperekst: Ltx40

Upper:

Seal row: 100x3x5, 95x7x5
Ročke potisk: 30x5, 35x5, 40x5-PR, 35x5x5
Pulldown: 86x8,8,6
Lat.ročke: 15x3x8, 12,5x2x8
SS: upogib PL mašina: 20x2x15
izteg V nastavk: 41x2x15



Lower:

Hi bar sq: 110x3, 120x3, 130x3, 140x1, 150x1
Hi bar sq z ketnam: 100x3, 110x3, 115x3, 110x3, 105x3
Rack thrust, 3 sek pavze: 110x6, 120x6, 130x6
90 stop.hiperekst: Ltx40

Pull:

Block pulls (pest pod kolenom): 140x3, 160x3, 180x3, 200x3, 180x3
Seal row: 80x8x8
Pulldown W nastavk: 86x6,6, 81x6
Kriva št.upogib: 32x3x10

Push:

Flor press ročke: 35x5, 40x5x5
CGBP: 80x3, 85x3, 90x3, 95x3, 90x3
CGBP s ketnam: 60x3x3
Lat.ročke: 12x4x10
PL potisk leže: 55x3x8
Dvig na prste sede: 30x3x12

Legs:

SSB sq z pavzo: 100x2, 110x2, 120x2, 130x2, 120x2x2
SSB sq z ketnam: 90x5x5
Ghr: Ltx10, +5x3x8
45 stop.hiperekst: Ltx4x20

Pull:

Block pulls,pest pod kolenom: 180x7x3
Seal row: 80x8, 85x3x8, 80x4x8
Pulldown: 68x2x12
Upogib kriva št.: 27x3x12

Push:

Flor press ročke: 35x5, 40x5x5
CGBP: 80x5, 85x4x5
CGBP s ketnam: 70x3,3, 65x3
Lat.ročke: 14x2x10, 12x3x10
PL potisk mašina: 60x8,7, 55x6
Potisk s prsti: 50x3x20

Legs:

SSB sq z pavzo: 120x3,3,2, 115x2x2
SSB sq z ketnam: 90x5, 95x4, 90x5,4,3
Ghr: Lt+palca za bodypump za glavo X4x10
45 stop.hipereskt: Ltx2x40

Upper:

Seal row: 80x5, 85x5, 90x8x5
Potisk ročke: 35x8, 40x6,5,5,5 (vse PR!!), 35x7,6,6
High pull: 70x5, 75x5, 80x5, 85x5, 90x5
Pulldown W nastavk: 77x8,8, 72x8
Lat.ročke: 12,5x10,8, 10x3x10
SS PL upogbi: 22,5x15, 20x14
Izteg V nast: 45x15, 41x14

Pull:

Block pulls, pest pod kolenom: 170x15x5
Pulldown: 77x2x10
Kriva št.upogib: 27x3x12