Kate's Journal

Wednesday, November 26, 2008

26.11.
I. fáze
Ramena/Shoulders
Obrácený peck deck/Back Flyes 5 x 10-15

Tlaky s jč/Dumbbell Press
15kg/33lbs x 10
20kg/44lbs x 8
22,5kg/49.6lbs x 6
25kg/55lbs x 6

Upažování + Předpažování/Lateral Raise + Front Cable Raise 4 x 10kg/22lbs + 4 x 8-10 + 4 x 20kg/44lbs x 10

Přítahy vč k bradě/Upright Barbell Row
20kg/44lbs x 10
2 x 25kg/55lbs x 10

Biceps
Bic. zdvih s vč/Biceps Barbell Curl
25kg/55lbs x 12
3 x 35kg/77lbs x 8

Kladiva/Hammer Curl
15kg/33lbs x 8
17,5kg/38.6lbs x 8
17,5kg/38.6lbs x 8

Bi. zdvih s jč na Scotovce/One Arm Dumbbell Preacher Curl
3 x 12,5kg/27.5lbs x 8

Triceps
Úzký bench/Close-Grip Bench Press
50kg/110lbs x 10
60kg/132lbs x 8
70kg/154lbs x 8
75kg/165.4lbs x 5
75kg/165.4lbs x 5

Kliky na bradlech/Dips 3 x 10

Fr. tlak s jč obouruč/Dumbbell Triceps Extension
2 x 25kg/55lbs x 10

Fr. tlak s jč jednoruč/Dumbbell One Arm Triceps Extension
2 x 12,5kg/27.5lbs x 8

+ Abs

II.fáze
25min orbitrack

Hrudník/Chest
Benchpress
60kg/132lbs x 10
60kg/132lbs x 10
80kg/176lbs x 10
3 x 100kg/220lbs x 3

Tlaky s jč/Inline Dumbbell Press
2 x 30kg/66lbs x 10
35kg/77lbs x 8

Rozpažky + Protisměrné kladky/Dumbbell Flyes
16kg/35kbs x 10 + 10
18kg/39.7lbs x 10 + 10
18kg/39.7lbs x 8 + 8

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