13.05.10, péntek
SMR
9 sets of 4 reps double military press @2*28kg
4 sets of 5 reps back squat @77.5, 90, 105, 117.5kg
1 sets of 3 reps back squat @132.5kg
1 sets of 8 reps back squat @105kg
4 sets of 5 reps bench press @45, 52.5, 60, 67.5kg
1 sets of 3 reps bench press @77.5kg
1 sets of 8 reps bench press @60kg
4 sets of 5 reps row @42.5, 50, 55, 62.5kg
1 sets of 3 reps row @70kg
1 sets of 8 reps row @55kg
4 sets of 10 reps barbell curl @20, 25, 30, 30kg
10perc lógás a gravitációs cipőben.
PM, SMR
Ricsi
9 sets of 4 reps double military press @2*28kg
4 sets of 5 reps back squat @77.5, 90, 105, 117.5kg
1 sets of 3 reps back squat @132.5kg
1 sets of 8 reps back squat @105kg
4 sets of 5 reps bench press @45, 52.5, 60, 67.5kg
1 sets of 3 reps bench press @77.5kg
1 sets of 8 reps bench press @60kg
4 sets of 5 reps row @42.5, 50, 55, 62.5kg
1 sets of 3 reps row @70kg
1 sets of 8 reps row @55kg
4 sets of 10 reps barbell curl @20, 25, 30, 30kg
10perc lógás a gravitációs cipőben.
PM, SMR
Ricsi
Megjegyzések