cycle 1 week 3

Dan 1

Bench press
- 1x10 @ 65kg
- 4x10 @ 55kg

Sklekovi 18, 16, 14, 16
Kosi potisak bučicama 2x10 @ 18, 2x12 @ 16

Biceps pregib šipkom
- 1x12 @ 25
- 4x12 @ 22.5

Biceps curl na Scott klupi 4x10 @ 6kg

Trčanje 1000m

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Dan 2

Čučanj
- 1x10 @ 80kg
- 2x10 @ 70kg
- 2x10 @ 65kg

Hodajući iskorak 4x12 @ 9kg

Deadbug 4x20
Plank - prednji 4x40 sec.
Cruches 4x20

Hodanje na kosoj traci 20 min.

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Dan 3

Military press
- 1x10 @ 40kg
- 4x10 @ 35kg

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

Uski bench
- 1x10 @ 55kg
- 4x10 @ 50kg

Triceps ekstenzija iza glave konopom 4x12-20 @ 20-25kg

HIIT bicikla 40-20

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Dan 4

Deadlift
- 1x10 @ 105kg
- 2x10 @ 90kg - 2x10 @ 92.5kg

GM 4x10 @ 60kg

Hanging pike 4x10-12
Plank - bočni 4x40 sec.
Renagade row 4x20

Orbitrek 20 min.

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Dan 5

Face pulls 4x15 @ 25kg
Band pullaparts 4x16

Deadstop dumbell row 4x10 @ 27.5kg
Veslanje na sajli 3x12 @ 49kg

Istezanje latova

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

Istezanje latova

Ergometar 1000 m