עקבו אחר הסרטון הבא כדי לצפות כיצד להתקין את האפליקציה של האתר על מסך הבית של המכשיר שברשותכם.
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W1D3: Pause Squat- 155x5x4@7 Spoto Press- [email protected] Leg Press- 140x10x3@7 Single Arm Cable Row In Quarter Squat- 30x10x3@7 Standing Hamstring Curl- 22.5x12x4@8 Three Way Plank- 30sx3 each side Rope Facepulls- 25x12x4@8
W1D2: Deadlift- 205x4x4 3ct Pause Bench Press- 92.5x4x4@7 Romanian Deadlift- [email protected] Seated Cable Row- 110x6, 100x6x3@8 Hammer Curl- 24x8x3@8 Dumbbell Rolling Tricep Extension- 20x8, 24x8x3@8
W1D1: בלוק חדש Squat- [email protected] High Bar Squat- 125x8x2, 132.5x6x2@6 Feet Up Bench Press- 87.5x8x2, 85x8x2@7 Barbell Lunges- 97.5x6x3@7 Meadow Row- 55x8x4@8 90-90 Buttop Up KB Carry- 16x18m, 14x18mx2@9
W4D4: Deadlift- 192.5x7@7 192.5x6 192.5x5 Bench Press- 100x6x2, 100x5, 97.5x5@8 Leg Upper curl- 20x10x4@8 Rope Straight Arm Pulldown- 25x12x4@8 Half Kneel Paloff Hold- 15x20sx4@9
W4D3: Pause Squat- 147.5x6x3@7 Floor Press- [email protected] Leg Press- 150x8x3@8 Single Arm Cable Row In Quarter Squat- 30x10x3@7 Standing Hamstring Curl- 37.5x8x4@8 Three Way Plank- 30sx3 each side Rope Facepulls- 25x13x4@8
W4D2: Deadlift- 210x4x4 Romanian Deadlift- 140x6x3@8 Seated Cable Row- 110x6, 100x6x3@8 Hammer Curl- 24x8x3@8 Dips- 114+12.5x8, 114+10x8x3@8
W4D1: Squat- 157.5x6@7 High Bar Squat- 132.5x8, [email protected] Feet Up Bench Press- 85x8x4@7 Barbell Lunges- 95x8x3@7 Meadow Row- 55x8x4@8 90-90 Buttop Up KB Carry- 14x18mx3
W3D4: Deadlift- [email protected] 190x6 190x5 חיפשתי קצת לשחק עם הטכניקה כי הגב שלי התחיל להתעגל בצורה שהוא לא אמור ובמשקלים שהוא לא אמור. פתחתי קצת יותר את העמידה וזה עבד כמו קסם, עלה קליל. Bench Press- [email protected] Leg Upper curl- 15x8x4@8 Rope Straight Arm Pulldown- 22.5x12, 25x12x3@8 Half Kneel Paloff Hold- 15x20sx4@9
W3D3: Pause Squat- [email protected] Floor Press- 97.5x6x4@7 Leg Press- 150x8x3@8 Single Arm Cable Row In Quarter Squat- 27.5x10, 30x10x2@7 Standing Hamstring Curl- 37.5x8x4@8 Three Way Plank- 30sx3 each side Rope Facepulls- 25x12x4@8
W3D2: Deadlift- 205x4x4 Romanian Deadlift- 137.5x7x3@8 Seated Cable Row- 100x6x4@8 Hammer Curl- 24x8x3@8 Dips- 114+10x8x4@8
