przykłady mds'ow

witam
chciałbym ułozyc sobie plan treningowy w oparciu o mdsy. czy mógłbym ktoś podać przykłady mdsów na klatke, plecy, barki, ramiona, nogi chociaz po 2 pary oprócz tych zawartych w eksperymencie nr 7
pozdrawiam

Cos co Thib wkleił kiedyś na t-nation:

CHEST

FLIES MECHANICAL DROP
A1. Dumbbell flies; move on to...
A2. Eccentric as a flie; concentric as a DB press; move on to...
A3. DB press

PRESS MULTI-ANGLE
A1. High incline (45-60 degrees) DB press; move on to ...
A2. Low incline (15-30 degrees) DB press; move on to ...
A3. Flat DB press

FLIES MULTI-ANGLE
Same as above but with flies

BACK

MULTI-GRIP LAT CHIN-UPS
A1. Pull-ups (pronated grip); move on to...
A2. Chin-ups (supinated grip; move on to ...
A3. Parallel grip chin-ups

MULTI-WIDTH PULL-UPS
A1. Wide grip pull-ups; move on to...
A2. Medium grip pull-ups; move on to...
A3. Close grip pull-ups

PULLDOWN MULTI-ANGLE
A1. Lat pulldown back perfectly upright; move on to...
A2. Lat pulldown leaning back 45 degrees (no swing); move on to ...
A3. Lat pulldown with a slight lower back action

MULTI-MOVEMENT BACK (SAME WEIGHT)
A1. Straight-arms pulldown; move on to...
A2. Pronated grip lat pulldown; move on to...
A3. Supinated grip lat pulldown

BICEPS

BILATERAL TO UNILATERAL CURL
A1. Bilateral (both arms at the same time) seated DB curl; move on to...
A2. Unilateral (one arm at a time) seated DB curl; move on to...
A3. Unilateral (one arm at a time) standing DB curl (*slight* cheat allowed)

MULTI-GRIP DB CURL
A1. DB reverse curl; move on to...
A2. DB curl; move on to ...
A3. DB hammer curl

MULTI-GRIP DB CURL NO.2
A1. DB curl; move on to...
A2. DB hammer curl, move on to ...
A3. DB cross body hammer curl

MULTI-GRIP BARBELL CURL
A1. ''Perfect curl'' (do a search); move on to...
A2. Standing barbell curl; move on to ...
A3. Reverse barbell curl

TRICEPS

TRICEPS EXTENSION MECHANICAL DROP
A1. Lying DB triceps extension; move on to...
A2. Eccentric as a DB extension, concentric as a DB press; move on to ...
A3. DB press, elbows tuck in to your side

PUSH-UP MULTI-SURFACE
A1. Elbows tucked-in push up hand on swiss ball; move on to...
A2. Elbows tucked-in regular push-ups; move on to...
A3. Elbows tucked-in push-ups hand on a bench

SHOULDERS

MULTI-PRESS
A1. Standing military press; move on to...
A2. Standing push press (slight leg drive); move on to...
A3. Standing push jerk (powerful leg drive)

MULTI-GRIP BARBELL FRONT RAISE
A1. BB front raise close grip; move on to...
A2. BB front raise medium grip; move on to...
A3. BB front raise wide grip

HAMS/GLUTES/LOWER BACK

MULTI-EXERCISE POSTERIOR CHAIN (SAME WEIGHT)
A1. Power clean from hang; move on to...
A2. Clean high pull; move on to...
A3. Romanian deadlift

MULTI-DEADLIFT
A1. Snatch grip deadlift on a podium; move on to...
A2. Snatch grip deadlift on the floor; move on to...
A3. Regular deadlift

UNILATERAL TO BILATERAL LEG CURL
A1. Single leg curl (lying); move on to...
A2. Eccentric with one leg; concentric with two legs; move on to...
A3. Leg curl (both legs)

QUADS

UNILATERAL TO BILATERAL LEG EXTENSION
A1. Single leg extension; move on to...
A2. Eccentric with one leg; concentric with two legs; move on to...
A3. Leg extension (both legs)

UNILATERAL TO BILATERAL LEG PRESS
same as above