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Nohy, břicho trénink

Nohy

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Bench Press (Barbell)
Set 1: 40 kg x 10 
Set 2: 60 kg x 10 
Set 3: 85 kg x 5 
Set 4: 100 kg x 2 
Set 5: 90 kg x 3 

Pull Up
Set 1: 5 reps 
Set 2: 5 reps 
Set 3: 5 reps 
Set 4: 5 reps 
Set 5: 5 reps 
Set 6: 5 reps 
Set 7: 5 reps 

Chest Fly (Machine)
Set 1: 50 kg x 10 
Set 2: 68 kg x 10 
Set 3: 68 kg x 10 
Set 4: 68 kg x 10 

Lat Pulldown (Cable)
Set 1: 60 kg x 8 
Set 2: 70 kg x 8 
Set 3: 70 kg x 8 
Set 4: 70 kg x 8 

Bicep Curl (Dumbbell)
Set 1: 14 kg x 10 
Set 2: 16 kg x 6 

Iso-Lateral Row (Machine)
Set 1: 30 kg x 12 
Set 2: 30 kg x 12 
Set 3: 40 kg x 8 

Bench Press (Dumbbell)
Set 1: 30 kg x 8 
Set 2: 32.5 kg x 7 
Set 3: 25 kg x 10 

Shoulder Press (Machine Plates)
Set 1: 20 kg x 10 
Set 2: 40 kg x 6 
Set 3: 20 kg x 8 

Chest Supported Incline Row (Dumbbell)
Set 1: 20 kg x 10 
Set 2: 30 kg x 12 
Set 3: 30 kg x 12 

Lateral Raise (Cable)
Set 1: 9 kg x 6 
Set 2: 9 kg x 6 
Set 3: 14 kg x 5 
Set 4: 9 kg x 8 

Seated Triceps Press
Set 1: 60 kg x 12 
Set 2: 60 kg x 12 
Set 3: 60 kg x 12 


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Daniel Chmelař

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