לוג של הפינגווין

שבוע 1 אימון 4
Conv Deadlifts 210,225,215 3x5 (last rep on top set 5 sec hold)
Slow eccentric snatch grip deadlifts 180 2x6 (3 secs)
SSB Good mornings 3x8
Tbar rows 3x12
Latpulldowns 3x10
GHD Back extentions loaded 5x12 (60 sec rest)

שבוע 1 אימון 3
Bench press 130,140,150,140 4x4
Overhead press 72.5,75,77 3x8
Dips 2x6
Machine Flys 3x10
Skull crushers 3x8
Preacher curls 3x12,10,8
Cable reverse flys 3x15

שבוע 1 אימון 2
Wrapped squat 210,215,220 3x5
6 sec Eccentrics squat 175 2x5 (Sleeves)
zero acceleration Leg press 3x10 (4 up 4 down)
Single leg leg extentions 3x10
Leg curls 3x12
Copenhagen planks 3x30 secs

שבוע 1 אימון 1
Bench press 140 3x5
Close grip 120 2x10
Chest press machine 3x8
Cable lateral raises 3x10
Triceps pushdowns 2x12,8
Machine reverse flys 4x20

שבוע 33 אימון 4
Conv Deadlifts 185 3x5
SSB Good mornings 1x8
Tbar rows 3x12
Latpulldowns 3x10
GHD Back extentions iso 3x30 sec

שבוע 33 אימון 3
Bench press 120 2x5
Overhead press 65 2x5
Machine Flys 3x10
Skull crushers 3x8
Preacher curls 3x12,10,8
Cable reverse flys 3x15

שבוע 33 אימון 2
Sleeved Squat 180 1x5
Wrapped squat 180,200 2x5
Leg press 2x10
Single leg leg extentions 2x10
Leg curls 2x12
Copenhagen planks 3x30 secs

שבוע 33 אימון 1
Bench press 125 3x5
Chest press machine 3x8
Cable lateral raises 3x10
Triceps pushdowns 2x12,8
Machine reverse flys 4x20

שבוע 32 אימון 4
Conv Deadlifts 230,245,215 3x3,3,5
Slow eccentric snatch grip deadlifts 182.5 2x4 (3 secs)
SSB Good mornings 3x8
Tbar rows 3x12
Latpulldowns 3x10
GHD Back extentions iso 3x30 sec

שבוע 32 אימון 3
Bench press 162.5,162.5,150 3x3
Overhead press 85 3x5
Dips 2x6
Machine Flys 3x10
Skull crushers 3x8
Preacher curls 3x12,10,8
Cable reverse flys 3x15