Pon.
Klata, Tricek, przedramie.
1. Bench Press 12/10/8
2. Close Grip Bench Press 12/10/8
3. Incline Dumbbell Press 12/10/8
4. Push ups 3x max
1. Skull crushers 14/12/10/8
2. Kickbacks 14/12/10/8
1. Wrist curls 12/10/8
Sroda.
Nogi, Barki, Brzuch
1. Squats 12/10/8
2. Lunges 12/10/8
3. Leg extension 12/10/8
1. Upright row 12/10/8
2. Side raises 12/10/8
3. Bench press 12/10/8
1. Crunches 3x max
2.V-up 3x max
Piatek
Plecy, Bicek, kaptury
1. One arm row 12/10/8
2. Deadlift 12/10/8
3. Good mornings 12/10/8
4. Bent over row 12/10/8
1. Preacher curl 14/12/10/8
2. Concentration curls 14/12/10/8
1. i tutaj niewiem co robic na kapturki? jakies sugestie??