Kate's Journal

Sunday, October 05, 2008

5.10.
15min kolo/bicycle
Hrudník/Chest + Ramena /Shoulders
Benchpress
60kg/132.3lbs x 10
70kg/154lbs x 18
80kg/176lbs x 6
90kg/198.4lbs x 5
90kg198.4lbs x 5
90kg/198.4lbs x 5

Tlaky s jč//Incline Dumbbell benchpress
28kg/61.7lbs x 10
30kg/66lbs x 7
30kg/66lbs x 6
35kg/77lbs x 6

Rozpažky spodní kladka/Cable Flyes + Upažování/Side Lateral Raise
15kg/33lbs x 10 + 8kg/17.6lbs x 10
15kg/33lbs x 10 + 10kg/22lbs x 10
20kg/44lbs x 8 + 12kg/26.4lbs x 10
20kg/44lbs x 8 + 12kg/26.4lbs x 10

Předpažování s jč/Front Dumbbell Raise
3 x 22kg/48.5lbs x 10

Tlaky s jč/Dumbbell Shoulder Press + Obrácený peck deck/Peck deck for rear delts
3 x 24kg/52.9lbs x 6 + 3 x 10-15reps

Kliky ve stojce/Handstand Pushups 2 x 10

Zkracovačky na fitballu/Ball Crunches 4 x 10
Zvedání nohou na fitballu/Ball Reverse crunch 3 x 10
Zvedání pánve/Exercise Ball Pull-In 3 x 10

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