14.07.14. - 14.07.20

Hétfő:
10 kör:
1-1l,r press @32kg
3 pullup

2 set of 10 reps deadlift @85kg, 95kg
2 set of 10 reps front squat @57.5kg, 67.5kg
2 set of 10 reps dip @bodyweight

3 set of 10 reps deadlift @105kg
3 set of 10 reps front squat @77.5kg
3 set of 10 reps dip @bodyweight

3 set of 12 reps deadlift @90kg
3 set of 12 reps front squat @65kg
3 set of 12 reps dip @bodyweight

3 kör:
20 double kettlebell shrug @2*40kg


Kedd:
10 kör:
1-1l,r front squat @40kg
1 chest to bar pullup

Barbell Complex:
row
power clean
front squat
shoulder press
back squat
good morning
2 sets of 5 reps @42.5kg

High rep back squat:
1 set of 30 reps @42.5kg
1 set of 30 reps @50kg


Szerda:
8 kör:
2-2l,r press @32kg
4 pullup

2 set of 10 reps shoulder press @35kg, 40kg
2 set of 10 reps row @47.5kg, 57.5kg
2 set of 10 reps front lunge @47.5kg, 57.5kg

3 set of 10 reps shoulder press @45kg
3 set of 10 reps row @67.5kg
3 set of 10 reps front lunge @67.5kg

3 set of 12 reps shoulder press @37.5kg
3 set of 12 reps row @57.5kg
3 set of 12 reps front lunge @57.5kg

3 kör:
20 power curl @20kg barbell


Csütörtök:
7 kör:
2-2l,r front squat @40kg
2 chest to bar pullup

Barbell Complex:
row
power clean
front squat
shoulder press
back squat
good morning
2 sets of 5 reps @42.5kg

High rep back squat:
1 set of 30 reps @42.5kg
1 set of 30 reps @50kg


Péntek:
10 kör:
1-1l,r press @32kg
3 pullup

2 set of 10 reps back squat @67.5kg, 77.5kg
2 set of 10 reps push press @45kg, 50kg
2 set of 5 reps pullup @bodyweight

3 set of 10 reps back squat @87.5kg
3 set of 10 reps push press @55kg
3 set of 5 reps pullup @bodyweight

3 set of 12 reps back squat @75kg
3 set of 12 reps push press @47.5kg
3 set of 6 reps pullup @bodyweight

3 kör:
12 leg raise


Szombat:
Pihenés


Vasárnap:
Pihenés