Mugura un korsete

Krūtis

Pilna ķermeņa treniņš

Pastaiga

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Lat Pulldown (Machine)
Set 1: 20 kg x 20 
Set 2: 60 kg x 20 
Set 3: 100 kg x 10 
Set 4: 80 kg x 12 

Back Extension (Weighted Hyperextension)
Set 1: 10 kg x 12 
Set 2: 16 kg x 12 
Set 3: 16 kg x 12 
Set 4: 16 kg x 10 

Shoulder Press (Dumbbell)
Set 1: 9 kg x 12 
Set 2: 9 kg x 12 
Set 3: 9 kg x 12 
Set 4: 9 kg x 12 

Hammer Curl (Dumbbell)
Set 1: 9 kg x 10 
Set 2: 9 kg x 10 
Set 3: 9 kg x 10 
Set 4: 9 kg x 10 

Plank
Set 1: 1min 30s
Set 2: 1min 0s

Bent Over Row (Barbell)
Set 1: 40 kg x 12 
Set 2: 60 kg x 12 
Set 3: 60 kg x 12 
Set 4: 60 kg x 12 

Leg Raise Parallel Bars
Set 1: 12 reps 
Set 2: 12 reps 
Set 3: 12 reps 
Set 4: 12 reps 


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Andris Velmeris

Mugura un korsete

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Mugura un korsete

Krūtis

Pilna ķermeņa treniņš

Pastaiga

Pilna ķermeņa treniņš

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