jak wazysz mniej niz 100 kg to ten plan jest dla ciebie
pisze po angielsu z zdjeciami bo po polsku nie znam cwiczen
Poniedzialek
przysiady 5x5
http://www.bodybuilding.com/fun/exerpop.php?Name=Barbell Squat
Front Squats 3x8
http://www.bodybuilding.com/fun/exerpop.php?Name=Front Barbell Squat
Glute/Ham raises
http://www.bodybuilding.com/fun/exerpop.php?Name=Butt Lift (Bridge)
Lytki 4x10
http://www.bodybuilding.com/fun/exerpop.php?Name=Seated Calf Raise
Sroda
Bench Press 5x5
http://www.bodybuilding.com/fun/exerpop.php?Name=Barbell Bench Press - Medium Grip
Flat Dumbbell Bench Press 2x10
http://www.bodybuilding.com/fun/exerpop.php?Name=Dumbbell Bench Press
Close Grip Bench press 3x5
http://www.bodybuilding.com/fun/exerpop.php?Name=Close-Grip Barbell Bench Press
Tricep Pushdowns 2x10
http://www.bodybuilding.com/fun/exerpop.php?Name=Triceps Pushdown
Piatek
Martwy Ciag 5x5
http://www.bodybuilding.com/fun/exerpop.php?Name=Barbell Deadlift
Barbell Rows 3x7
http://www.bodybuilding.com/fun/exerpop.php?Name=Upright Barbell Row
Barbell Curls 5x5
http://www.bodybuilding.com/fun/exerpop.php?Name=Barbell Curl
Hyperextensions 3x12
http://www.bodybuilding.com/fun/exerpop.php?Name=Hyperextensions (Back Extensions)
albo Romanian Deadlifts 3x8
MARTWY CIĄG NA PROSTYCH NOGACH ZE SZTANGIELKAMI
Zmieniony przez - exitmenu w dniu 2008-02-18 20:59:01