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Tydzień 1 = 3 serie na ćwiczenie
Tydzień 2 = 4 serie na ćwiczenie
Tydzień 3 = 5 serii na ćwiczenie
Odpoczynek = 90 sekund między seriami.
Trening 1 Barki + trajceps(pon)
Wyciskanie sztangi 3-5 X 6-10 (KLATA)
Spięcia klatki piersiowej na maszynie 3-5 X 6-10 (KlATA)
Pompki na poręczach(DIPY) 3-5 X 6-10 (TRICEPS+KLATA)
Francuz jednorącz stojąc 3-5 X 6-10 (TRICEPS)
Wyciskanie waskie na klate 3-5 X 6-10
Wyciskanie żołnierskie lub hantlami 3-5 X 6-10 (BARKI)
Wznosy bokiem w opadzie 3-5 X 6-10 (BARKI)
Arnoldki 3-5 X 6-10 (BARKI)
Przysiady
Trening 2 Plecy + Bajceps(śr)
Wyciskanie sztangi 3-5 X 6-10 (KLATA)
Podciąganie podchwytem na drążku 3-5 X 6-10 (PLECY + BICEPS)
Wiosłowanie na maszynie 3-5 X 6-10 (PLECY)
Szrugsy 3-5 X 6-10 (PLECY)
Uginanie z hantlami 3-5 X 6-10 (BICEPS)
Uginanie z hantlami chwytem młotkowym 3-5 X 6-10 (BICEPS)
Zwis na drążku 3-5 X 30sekund (PRZEDRAMIE)
Przysiady
Trening 3 fbw+ nogi i brzuch(piatek)
Wyciskanie sztangi 3-5 X 6-10 (KLATA)
Przysiad 3-5 X 6-10 (NOGI)
Nogi na maszynie chuj wie co xd
Wspięcia na palce stojąc 3-5 X 6-10 (NOGI)
Podciąganie podchwytem na drążku 3-5 X 6-10 (PLECY + BICEPS)
Uginanie z hantlami 3-5 X 6-10 (BICEPS)
Wyciskanie żołnierskie lub hantlami 3-5 X 6-10 (BARKI)
Brzusio na drążku + na ziemi
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