Kate's Journal

Monday, October 13, 2008

13.10.
I. fáze
40min orbitrack

Hamstring
Zakopávání vleže/Lying Leg Curls
20kg/44lbs x 12
25kg/55lbs x 10
30kg/66lbs x 8
35kg/77lbs x 6

Zakopávání vsedě/Seated Leg Curl
40kg/88lbs x 8
45kg/99lbs x 8
50kg/110lbs x 10
55kg/121lbs

Snožování/Thigh Abductor + roznožování/Thigh Adductor 5 x 20reps

Ramena/Shoulders
Obrácený peck deck/Peck deck for rear delts 4 x 10 - 15reps

Tlaky na multipressu/Smith Machine Shoulder Press
40kg/88lbs x 10
50kg/110lbs x 8
55kg/121lbs x 8
55kg/121lbs x 8
Předpažování s kotoučem/Front Plate Raise 3 x 20kg/44lbs x 10

Upažování na stroji/machine Lateral Raise 3 x 15kg/33lbs x 8

II.fáze
20min kolo/bicycle

Předkopávání/Leg Extensions 6x10reps

Dřep/Squat
40kg/88lbs x 15
70kg/154lbs x 12
90kg/198.4lbs x 10
100kg/220lbs x 8
110kg/242.5lbs x 6
120kg/264.5lbs x 4
120kg/264.5lbs x 3
100kg/220lbs x 6
70kg/154lbs x 10

Leg Press jednonož/Leg Press One Legs
40kg/88lbs x 10
50kg/110lbs x 10
2x 60kg/132.3lbs x 10

1 Comments:

  • At 9:34 PM , Blogger Rhys said...

    Kathy,

    Thanks for taking the time to make translation with regards to your workout program, i really appreciate this:)

    Best wishes,
    Rhys

     

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