Siłka

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Siłka

Shared By : norbi113

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 0 / 148

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Description

Monday

Klatka+biceps+brzuch+przedramiona

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Elliptical Training	60 min	N/A	N/A
Chest		Barbell Bench Press	60 sec	8	3
Chest		Push Up On Exercise Dome	60 sec	5	2
Chest		Push Up	60 sec	8	3
Chest		Machine Incline Chest Press	60 sec	12	4
Chest		Dumbbell Incline Fly With A Twist	60 sec	10	3
Biceps		EZ Bar Close Grip Curl	60 sec	10	2
Abs		Press Sit-Up	60 sec	14	2
Biceps		TRX biceps	60 sec	8	3
Biceps		Dumbbell Bicep Curl	60 sec	8	3
Forearms		Palms-Down Barbell Wrist Curl Over A Bench	60 sec	20	2
Abs		Knee Hip Raise On Parallel Bars	60 sec	8	3
Abs		Cross-Body Crunch	60 sec	12	2
Abs		Side Bridge	60 sec	N/A	2
Cardio		Treadmill Running	60 min	N/A	N/A

Thursday

Plery+triceps+kaptur

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Elliptical Training	60 min	N/A	N/A
Back		Superman	60 sec	N/A	3
Back		Alternating Kettlebell Row	60 sec	8	3
Back		Back Extensions - Hyperextensions	60 sec	8	3
Back		Bent Over Two-Dumbbell Row	60 sec	8	3
Triceps		Bench Dip	45 sec	8	3
Triceps		TRX triceps	60 sec	8	3
Triceps		Barbell Standing Overhead Triceps Extension	60 sec	6	3
Triceps		Dumbbell Lying Supine Two Arm Triceps Extension	60 sec	8	3
Triceps		Machine Triceps Extension	60 sec	10	3
Triceps		Close Triceps Pushup	60 sec	5	3
Shoulders		Double Kettlebell Push Press	60 sec	8	3
Shoulders		Dumbbell Lying Rear Lateral Raise	60 sec	8	3
Shoulders		Seated Side Lateral Raise	60 sec	8	3
Cardio		Treadmill Running	60 min	N/A	N/A

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