Temat: Luźne rozmowy na siłce - archiwum

Day 1
Overhead Press - 5/3/1
Shoulders or Chest - 5 sets of 10 - 20 reps (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups)
Lats or Upper Back - 5 sets of 10 - 20 reps (DB rows, Bent Over Rows, Chins, T - bar Rows, Lat Pulldowns, Face Pulls, Shrugs)
Triceps - 5 sets of 10 - 20 reps (Triceps Pushdowns or Triceps Extensions)
Day 2
Deadlift - 5/3/1
Hamstrings - 5 sets of 10 - 20 reps (Leg Curls, Glute - Ham Raise)
Quads - 5 sets of 10 - 20 reps (Leg Press, Lunges, Hack Squats)
Abs - 5 sets of 10 - 20 reps (Sit - ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)
Day 3
Bench Press - 5/3/1
Shoulders or Chest - 5 sets of 10 - 20 reps (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups)
Lats or Upper Back - 5 sets of 10 - 20 reps (DB rows, Bent Over Rows, Chins, T - bar Rows, Lat Pulldowns, Face Pulls, Shrugs)
Triceps - 5 sets of 10 - 20 reps (Triceps Pushdowns or Triceps Extensions)
Day 4
Squat - 5/3/1
Low Back - 5 sets of 10 - 20 reps (Reverse Hyper, Back Raise, Good Morning)
Quads - 5 sets of 10 - 20 reps (Leg Press, Lunges, Hack Squats)
Abs - 5 sets of 10 - 20 reps (Sit - ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)

1.
przysiad rampa
przysiad do ograniczników 3x3
z pauzą 3x3
suwnica 3x6+

2. wl rampa
docisk 3x3
pendlay 3x6
ohp 3x6
triceps do rozjebania

3. martwy krótka rampa
rack pulle/z deficytem co tydzien zmiana 3x3
podciąganie rampa
biceps do skatowania

4. siady 3x3/martwy 1x5 co tydzien zmiana
pushpress zza karku rampa
dipsy rampa