D.T>'s log ~> 1+1 training
PríspevokNapísané:04 Júl 2010, 17:05
Dnešný tréning:
Hrudník:
Bench
warm up (15x15kg, 15x35kg, 10x55kg)
3x6 / 75kg
1x3 / 85kg
1x1+1 / 95kg
Incline DB tlaky
warm up (10x15kg)
3x8 / 25kg
1x4 / 30kg
Decline DB tlaky
3x6 / 25kg
1x6 / 30kg
1x6 / 35kg
Pullover
3x11 / 27.5kg
Biceps:
Bicepsové zdvihy
warm up (10x20kg?)
3x6 / 45kg
1x4 / 50kg
1x3 / 55kg
1x2 / 60kg
Brucho:
Sedy-ľahy
warm up (20 reps)
1x10 - BW+10kg
1x10 - BW+15kg
1x10 - BW+20kg
Skracovačky
4x12 reps
Working time: cca 75-80 minút
Spánok: cca 8 hodín
Hrudník:
Bench
warm up (15x15kg, 15x35kg, 10x55kg)
3x6 / 75kg
1x3 / 85kg
1x1+1 / 95kg
Incline DB tlaky
warm up (10x15kg)
3x8 / 25kg
1x4 / 30kg
Decline DB tlaky
3x6 / 25kg
1x6 / 30kg
1x6 / 35kg
Pullover
3x11 / 27.5kg
Biceps:
Bicepsové zdvihy
warm up (10x20kg?)
3x6 / 45kg
1x4 / 50kg
1x3 / 55kg
1x2 / 60kg
Brucho:
Sedy-ľahy
warm up (20 reps)
1x10 - BW+10kg
1x10 - BW+15kg
1x10 - BW+20kg
Skracovačky
4x12 reps
Working time: cca 75-80 minút
Spánok: cca 8 hodín