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    jerzyk9wx
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    The document outlines an exercise training plan over 6 weeks. It shows increasing sets and reps with decreasing rest periods. In week 3, the plan calls for over 25 reps in set 5 with a 60 second rest. In week 4, it increases to over 40 reps in set 5 with a 60 second rest. In week 6, set 9 calls for over 60 reps with a 120 second rest period, indicating an increasing intensity in the workout over time.

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    The document outlines an exercise training plan over 6 weeks. It shows increasing sets and reps with decreasing rest periods. In week 3, the plan calls for over 25 reps in set 5 with a 60 second rest. In week 4, it increases to over 40 reps in set 5 with a 60 second rest. In week 6, set 9 calls for over 60 reps with a 120 second rest period, indicating an increasing intensity in the workout over time.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    5 views2 pages

    Pushup

    Uploaded by

    jerzyk9wx
    The document outlines an exercise training plan over 6 weeks. It shows increasing sets and reps with decreasing rest periods. In week 3, the plan calls for over 25 reps in set 5 with a 60 second rest. In week 4, it increases to over 40 reps in set 5 with a 60 second rest. In week 6, set 9 calls for over 60 reps with a 120 second rest period, indicating an increasing intensity in the workout over time.

    Copyright:

    © All Rights Reserved
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    of 2

    30

    15.07.2023 Pompek
    Trening
    Week 3 Week 4 >25 Week 5 >40 Week 6 >60
    Odpoczynek 30 s Odpoczynek 60 s Odpoczynek 60s Odpoczynek 30 s
    Set 1 14 Set 1 21 Set 1 36 Set 1 45
    Set 2 18 Set 2 25 Set 2 40 Set 2 55
    Set 3 14 Set 3 21 Set 3 30 Set 3 35
    Set 4 14 Set 4 21 Set 4 24 Set 4 30
    Set 5 20+ Set 5 32+ Set 5 40+ Set 5 55+
    Odpoczynek 90 s Odpoczynek 90 s Odpoczynek 45s Odpoczynek 90 s
    Set 1 20 Set 1 25 Set 1 19 Set 1 22
    Set 2 25 Set 2 29 Set 2 19 Set 2 22
    Set 3 15 Set 3 25 Set 3 22 Set 3 30
    Set 4 15 Set 4 25 Set 4 22 Set 4 30
    Set 5 25+ Set 5 36+ Set 5 18 Set 5 24
    Odpoczynek 120 s Odpoczynek 120 s Set 6 18 Set 6 24
    Set 1 22 Set 1 29 Set 7 22 Set 7 18
    Set 2 30 Set 2 33 Set 8 45+ Set 8 18
    Set 3 20 Set 3 29 Odpoczynek 120 s Set 9 58+
    Set 4 20 Set 4 29 Set 1 20 Odpoczynek 120 s
    Set 5 28+ Set 5 40+ Set 2 20 Set 1 26
    Set 3 24 Set 2 26
    Week 5 36-40 Week 6 46-50 Set 4 24 Set 3 33
    Odpoczynek 60s Odpoczynek 60s Set 5 20 Set 4 33
    Set 1 28 Set 1 25 Set 6 20 Set 5 26
    Set 2 35 Set 2 30 Set 7 22 Set 6 26
    Set 3 25 Set 3 20 Set 8 50+ Set 7 22
    Set 4 22 Set 4 15 Set 8 22
    Set 5 35+ Set 5 40+ Set 9 60+
    Odpoczynek 45s Odpoczynek 45 s
    Set 1 18 Set 1 14
    Set 2 18 Set 2 14
    Set 3 20 Set 3 15
    Set 4 20 Set 4 15
    Set 5 14 Set 5 14
    Set 6 14 Set 6 14
    Set 7 16 Set 7 10
    Set 8 40+ Set 8 10
    Odpoczynek 45s Set 9 44+
    Set 1 18 Odpoczynek 120 s
    Set 2 18 Set 1 13
    Set 3 20 Set 2 13
    Set 4 20 Set 3 17
    Set 5 17 Set 4 17
    Set 6 17 Set 5 16
    Set 7 20 Set 6 16
    Set 8 45+ Set 7 14
    Set 8 14
    Set 9 50+

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