Mezocykl wprowadzajcy (3 tygodnie)

A Exercise S/R Temp Rest [s] Weight C Exercise S/R Temp Rest [s] Weight
1.Back Squat 4x5 3011 120 85kg 1.Front Squat 4x5 3011 120 60-65kg
2.Rack Pull 4x5 2110 120 115kg 2.Sumo Deadlift 4x5 3110 120 120kg
3.Goblet Squat 4x8 3011 90 35kg 3.Reverse Lunges 4x8 2011 90 2x15kg
4.Hip Thrust 4x8 3011 90 80kg 4.Romanian Deadlift 4x8 3011 90 80kg
5.Plank 4x40s 45 5.Side Plank 4x30s 30

B Exercise S/R Temp Rest [s] Weight D Exercise S/R Temp Rest [s] Weight
1.Bench Press 4x5 3011 120 85kg 1.Bench Press Cloe Grip 4x5 3011 120 75kg
2.Single Arm DB Row 4x6 3011 120 29kg 2.BB Row 4x6 3011 120 65kg
3.Military Press DB 4X6 3110 90 2X17-19kg 3.Military Press 4x6 3110 90 45kg
4.Chin UP 4x7 3010 90 MC 4.Cable Pulldown 4x7 3010 90 65-70kg
5.Trcieps Extension DB 4x10 3010 60 2x9-13kg 5.Biceps Curl DB 4x10 3010 60 2x11-15kg
6.Trap 3 Raise 4x12 3111 60 2x2.5-4kg 6.Standing with DB 4x30s 60 2x27

Exercise S/R Temp Rest [s] Weight

1.Back Squat 5x4 3011 120 90kg**
2.Bench Press with Pause 5x4 3211 120 80kg*
3.Sumo Deadlift 5x4 3110 120s (125kg)**

* progresja 2,5kg na tydzie **progresja 5kg na tydzie