HARD WORK AND BA(J)SIC

Legs:

SSB s pavzo nad paralelo: 100x3, 110x3, 120x3,3, 112,5x4x3
SSB izpadni: 100x6, 95x7, 90x7 korakov na nogo
GHR: za glavo bodypump palca+10, bodyp.palca+5x3x8
Potisk s prsti: 150x5x10

Upper:

Seal row: 80x10x7
Potisk ročke: 35x5, 40x3x5
Poš.potisk ročke: 40x5, 37x5x3x5
High pull: 85x5x5
Lat.ketne: 5x10
Pulldown W nast: 86x8,6
SS: PL upogib: 25x3x12
Skull crusher: 32,5x8, 27,5x2x10

Pull:

Block pulls, pest pod kolenom: 160x10x8
Pullups: Ltx5x5
Neutral grip pullups: +10x3x5

Push:

Benč: 90x3, 100x2x3, 92,5x2x3
CG board pres: 85x5, 90x4x5
Balista benč: 90x3, 100x3, 105x1, 110x1
Poš.potisk ročke: 32,5x4x8
Lat.kabl: 13,5x9x10
Meča: 100x4x15

Legs:

Fsq z pavzo nad paralelo: 100x3, 105x3, 110x6x3, 105x2x3
SSB izpadni: 95x6, 90x7, 85x7 korakov na nogo
Ghr: za glavo bodypump palca +5x 8,8,8,7

Upper:

Poš.potisk ročke: 32,5x8, 35x4x8, 30x3x9
Seal row ročke: 22,5x10, 27,5x9x10
High pull: 85x3, 90x3, 95x3, 100x3, 105x3, 110x3, 115x3
Ohp: 50x6x6
PL pulldown: 40x10, 50x2x10
SS PL upogib: 30x3x12
skull crusher: 27x3x10


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Lower:

Hi bar sq: 120x3, 130x3, 140x5x3- PR!!!, 130x8x3
Rack thrust, 3 sek pavze: 130x5, 140x5, 150x5, 140x5

Pull:

Block pulls: 170x3, 180x2, 200x1, 210x1, 180x5x5
Pullups: +10x4x5, 4
Neut.grip pullups: +6x5x5