13.05.03, péntek
SMR
8 sets of 4 reps double military press @2*28kg
4 sets of 5 reps back squat @77.5, 90, 102.5, 115kg
1 sets of 3 reps back squat @130kg
1 sets of 8 reps back squat @102.5kg
4 sets of 5 reps bench press @42.5, 50, 57.5, 65kg
1 sets of 3 reps bench press @75kg
1 sets of 8 reps bench press @57.5kg
4 sets of 5 reps row @40, 47.5, 55, 60kg
1 sets of 3 reps row @70kg
1 sets of 8 reps row @55kg
3 sets of max. ring dips: 15, 12, 10
5 sets of max. pullups: 14, 7, 7, 7, 7 reps
10perc lógás a gravitációs cipőben.
PM, SMR
Ricsi
8 sets of 4 reps double military press @2*28kg
4 sets of 5 reps back squat @77.5, 90, 102.5, 115kg
1 sets of 3 reps back squat @130kg
1 sets of 8 reps back squat @102.5kg
4 sets of 5 reps bench press @42.5, 50, 57.5, 65kg
1 sets of 3 reps bench press @75kg
1 sets of 8 reps bench press @57.5kg
4 sets of 5 reps row @40, 47.5, 55, 60kg
1 sets of 3 reps row @70kg
1 sets of 8 reps row @55kg
3 sets of max. ring dips: 15, 12, 10
5 sets of max. pullups: 14, 7, 7, 7, 7 reps
10perc lógás a gravitációs cipőben.
PM, SMR
Ricsi
Megjegyzések