Kate's Journal

Sunday, December 14, 2008

14.12.
Ramena/Shoulders
Obrácený peck deck/Back Flyes 5 x 25kg/55lbs x 10

Tlaky na multipressu/Smith Machine Overhead Press
40kg/88lbs x 10
50kg/110lbs x 8
60kg/132lbs x 6
65kg/143.3lbs x 5
65kg/143.3lbs x 5

Předpažování s kotoučem/Front Plat Raise 3 x 20kg/40lbs x 8

Upažování/Lateral Raise
10kg/20lbs x 10
12.5kg/27.5lbs x 6
12.5kg/27.5lbs x 6
12.5kg/27.5lbs x 6

Triceps
Úzký bench/Close Grip Benchpress
50kg/110lbs x 10
60kg/132lbs x 8
70kg/154lbs x 6
80kg/176lbs x 5
80kg/176lbs x 5 + 60kg/132lbs x 4

Francouzský tlak přes hlavu/Cable Triceps Extensions
50kg/110Lbs x 10
60kg/1322lbs x 10
60kg/132lbs x 10
65kg/143.3lbs x 8
65kg/143.3lbs x 10

Kliky na bradlech/Dips 3 x 10

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