Bulk Day 64 - Push
Автор: Leon Cvenk
Загружено: 2025-12-08
Просмотров: 79
8. 12. 2025
1. Exercise: Incline smith machine bench press (bar is cca. 10 kg)
1. set - 8 x 50 kg
2. set - 9 x 50 kg
3. set - 5 x 55 kg + drop set
4. set - 7 x 50 kg + drop set
5. set - 8 x 40 kg
2. Exercise: Cable chest press
1. set - 8 x 27 (*2) kg
2. set - 12 x 23 (*2) kg
3. set - 10 x 25,3 (*2) kg
4. set - 10 x 25,3 (*2) kg
3. Exercise: Lower chest cable fly
1. set - 12 x 23 (*2) kg
2. set - 7 x 27 (*2) kg
3. set - 8 x 25,3 (*2) kg
4. Exercise: Smith machine triceps extension (bar is cca. 10 kg)
1. set - 12 x 20 kg
2. set - 10 x 22,5 kg
3. set - 8 x 22,5 kg
4. set - 10 x 21,25 kg + drop set
5. Exercise: Dip
1. set - 12 x 0 kg
2. set - 9 x 10 kg
3. set - 6 x 10 kg
4. set - 7 x 5 kg
6. Exercise: Triceps pushdown
1. set - 12 x 50 kg
2. set - 10 x 54 kg
3. set - 8 x 59 kg
4. set - 10 x 54 kg + drop set
7. Exercise: Single arm cable lateral raise
1. set - 15 x 9 kg
2. set - 11 x 11,3 kg
3. set - 8 x 14 kg
4. set - 11 x 11,3 kg
8. Exercise: Rear delt fly
1. set - 15 x 39 kg
2. set - 15 x 45 kg
3. set - 9 x 52 kg
4. set - 10 x 45 kg
9. Exercise: Dumbbell lateral raise
1. set - 15 x 10 kg
2. set - 15 x 10 kg
3. set - 12 x 10 kg
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