Kate's Journal

Saturday, December 26, 2009

Chest, Biceps and Shoulders workout

26.12.
I. cycle
Chest
Benchpress
15 x 50kg
12 x 60kg
10 x 70kg
8 x 80kg
6 x 90kg
5 x 90kg
10 x 60kg

Tlaky s jč/Dumbell Incline Press
8 x 35kg
8 x 35kg
6 x 35kg
6 x 35kg

Rozpažky/Incline Flyes + Peck Deck/Butterfly
20kg x 10 + 15
22.5kg x 10 + 10
22.5kg x 10 + 10

Butterfly 3 x 10

Biceps
Biceps. zdvih s vč/ Barbell Curl
15 x 20kg
10 x 30kg
10 x 35kg
8 x 35kg
8 x 35 kg

Kladiva vleže/Incline Hammer Curl
4 x 6/15kg

Scotova lavice jednoruč/One Arm Preacher Curl
3x 10 +10

+ abs

II. cycle
Upažování v předklonu/Rear Dumbell Lateral Raise
6kg x 20
8kg x 12
10kg x 10
10kg x 10
10kg x 10

Upažování ve stoji/Dumbell Lateral Raise
4 x 10kg

Předpažování s jč/Front Dumbell Raise
24kg x 10
28kg x 10
30kg x 10
30kg x 10

Tlaky na multipressu/Smith Machine Press
60kg x 8
70kg x 6
70kg x 6
70kg x 5
70kg x 4
40kg x 20 negativní opak...

3 Comments:

  • At 11:03 AM , Anonymous Anonymous said...

    ... troška strečingu ... super objenmy na Kačence ... bicepsy máš jdou do krásnych objemu , jsou super namakané ... jen tak dál.. bacha na zranení,ju... ináč je to na tobe všechno sexi... fandím ti ...č.m.p

     
  • At 6:53 PM , Anonymous Anonymous said...

    thanks for sharing again...and remember, you can never go to heavy with legs.

    -all the best

     
  • At 6:54 PM , Anonymous Anonymous said...

    correction:
    thanks for sharing again...and remember, you can never go 'too' heavy with legs.

     

Post a Comment

Subscribe to Post Comments [Atom]

Links to this post:

Create a Link

<< Home