עקבו אחר הסרטון הבא כדי לצפות כיצד להתקין את האפליקציה של האתר על מסך הבית של המכשיר שברשותכם.
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HB squat 3x6x50kg HG Deadlift 2x5x92.5kg Assisted Pullups + negative 3x6x75kg Leg extensions 2x12x62.5kg Lateral row machine 2x12x21.25kg e/s Seated biceps w curls 2x12x5kg
OHP 3x6x42.5kg Bench 3x6x57.5kg Cable Lateral raises 2x12x3.75kg Flys machine 2x12x35kg Assisted Close Dips + negative 1x8x68kg Static Plank 2x40s Neck curls and extensions 1x10x10kg each 2min stair master speed 6
OHP 1x6x45kg + 1x5x45 + 1x4x45/ failures in 2nd and 3rd set Bench 3x6x55kg Cable Lateral raises 2x12x3.75kg Assisted Close Dips + negative 1x8x68kg Flys 2x12x27.5kg Static Plank 2x40s 5min bike speed 9
HB squat 1x6x45kg + 2x6x47.5kg /first set by accident HG Deadlift 2x5x90kg Assisted Pullups + negative 3x6x82kg /bit too easy Leg extensions 2x12x62.5kg Lateral row machine 2x12x21.25kg e/s Seated biceps w curls 2x12x7.5kg 3min stair master speed 6
OHP 3x6x45kg /failure last set last rep Bench 3x6x52.5kg Cable Lateral raises 2x12x3.75kg Assisted Close Dips + negative 1x8x68kg Static Plank 2x40s 3min stair master speed 6
HB squat 3x6x45kg HG Deadlift 2x5x87.5kg Assisted Pullups + negative 3x6x82kg Lateral row machine 2x12x21.25kg e/s Seated biceps w curls 2x14x5kg Leg extensions 2x12x60kg
OHP 3x6x42.5kg Bench 3x6x50kg Cable Lateral raises 2x12x3.75kg Assisted Close Dips + negative 1x8x68kg Static Plank 2x40s 3min stair master speed 6
HB squat 3x6x42.5kg HG Deadlift 2x5x85kg Assisted Pullups + negative 3x6x82kg Lateral row machine 2x12x21.25kg e/s Leg extensions 2x12x60kg Seated biceps w curls 2x12x10kg/ first set 10kg 2nd 5kg 5min bike speed 10
Bench 3x6x47.5kg OHP 3x6x40kg Seated DB Lateral raises 2x12x7.5kg Assisted Close Dips + negative 1x8x68kg Static Plank 2x35s 3min stair master speed 6
HB squat 3x6x40kg HG Deadlift 2x5x80kg Assisted Pullups + negative 3x6x82kg Lateral row machine 2x12x20kg e/s Leg extensions 2x12x55kg Bicep w curls 2x12x5kg /last set failure 8th rep 3mins stair master speed 6
