cycle 1 week 1

Dan 1

Bench press
- 1x10 @ 60kg
- 4x10 @ 50kg

Sklekovi 23, 20, 2x15
Kosi potisak bučicama 4x10 @ 17.5

Biceps pregib šipkom
- 1x10 @ 22.5
- 4x10 @ 17.5

Biceps curl na Scott klupi 4x10 @ 6kg

Trčanje 1000m

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Dan 2

Čučanj
- 1x10 @ 75kg
- 4x10 @ 65kg

Hodajući iskorak 4x12 @ 7kg

Deadbug 4x20
Plank - prednji 4x30 sec.
Cruches 2x20, 2x16

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Dan 3

Military press
- 1x10 @ 35kg
- 4x10 @ 30kg

Rotatori ležeći 4x12 @ 2.5kg
Medows zadnje rame 3x30 @ 4-2-0kg

Uski bench
- 1x10 @ 50kg
- 4x10 @ 45kg

Triceps ekstenzija iza glave konopom 4x12 @ 15-20kg

HIIT bicikla 45-30

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Dan 4

Deadlift
- 1x10 @ 100kg
- 2x10 @ 80kg
- 2x10 @ 85kg

GM 4x10 @ 60-55kg

Hanging pike 4x10
Plank - bočni 4x30 sec.
Renagade row 2x15, 2x20

Orbitrek 20 min.

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Dan 5

Face pulls 4x20 @ 15-20kg
Band pullaparts 4x14

Deadstop dumbell row 4x10 @ 22-22.5kg
Veslanje na sajli 3x12 @ 49kg

Istezanje latova

Lat mašini (široki nadhvat) 4x10 @ 49-42kg
Rotatori (sjedeći) 4x12 @ 3kg

Istezanje latova

Ergometar 1000 m