zaczalem to cwiczyc 3 miesiace temu, co miesiac mam 2 kg wiecej masy
za duzo cwiczen nie jest dobre na mase
na ten trening nie sa potrzebne specjalne maszyny
dozo squat i deadlift zrobi mase wszedzie
Poniedzialek
Squat 5 x 5
http://bodybuilding.com/fun/exercises.php?Name=Barbell Full Squat
Deadlift 5 x 5
http://bodybuilding.com/fun/exercises.php?Name=Barbell Deadlift
Bench Press 5 x 5
http://www.bodybuilding.com/fun/exerpop.php?Name=Barbell Bench Press - Medium Grip
Incline Dumbbell Press 2 x 12
http://www.bodybuilding.com/fun/exerpop.php?Name=Incline Dumbbell Press
Sroda
Squat 4 x 8
http://bodybuilding.com/fun/exercises.php?Name=Barbell Full Squat
Romanian Deadlifts 3 x 10
http://bodybuilding.com/fun/exercises.php?Name=Romanian Deadlift
Shoulder Press 5 x 8
http://www.bodybuilding.com/fun/exerpop.php?Name=Standing Military Press
albo
Dips 4 x max
http://www.bodybuilding.com/fun/exerpop.php?Name=Dips - Chest Version
Pullups 4 x max
http://www.bodybuilding.com/fun/exerpop.php?Name=Pullups
Piatek
Squats 3 x 10
http://bodybuilding.com/fun/exercises.php?Name=Barbell Full Squat
Bent Over Row 5 x 5
http://www.bodybuilding.com/fun/exerpop.php?Name=Bent Over Barbell Row
Incline Bench Press 5 x 5
http://www.bodybuilding.com/fun/exerpop.php?Name=Barbell Incline Bench Press - Medium Grip
Tricep Extensions 2 x 12
http://www.bodybuilding.com/fun/exerpop.php?Name=Standing Dumbbell Triceps Extension
Cwiczenia wziete
http://www.bodybuilding.com/fun/jfloyd1.htm
do tego czasami dodam cwiczenia na szyje i lytki
http://www.bodybuilding.com/fun/neck.htm
co o tym mylicie?