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Plan treningowy
General
Beginner
Machine strength
Plan Details
The Plan treningowy routine by kamwas is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Triceps
3 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Barbell Rear Tricep Extension
3 Sets x 12 Reps
Day 2
Barki
3 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Day 3
Biceps
3 exercises
Cable Bicep Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Day 4
Plecy
4 exercises
Machine Assisted Pull-Up
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Day 5
Brzuch
3 exercises
Parallel Bar Hip Raise
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Exercise not found
