לוג של הפינגווין

שבוע 4 אימון 2
Wrapped squat 225,235,210 3x4,4,5
6 sec Eccentrics squat 185 1x4 (Sleeves)
zero acceleration Leg press 3x10 (4 up 4 down)
Single leg leg extentions 3x10
Leg curls 3x12
Copenhagen planks 3x30 secs

שבוע 4 אימון 1
Bench press 155 3x4
Close grip 135 2x5
Chest press machine 3x8
Cable lateral raises 3x10
Triceps pushdowns 2x12,8
Machine reverse flys 4x20

שבוע 3 אימון 4
Conv Deadlifts 215x5,232.5x2, 232.5x1(5 sec hold) ,225x5
Slow eccentric snatch grip deadlifts 190 2x4 (3 secs)
Tbar rows 3x12
Latpulldowns 3x10
GHD Back extentions loaded 5x12 (60 sec rest)

שבוע 3 אימון 3
Bench press 140,160,150 3x4
Overhead press 77 1x6
Machine Flys 3x10
Skull crushers 3x8
Preacher curls 3x12,10,8
Cable reverse flys 3x15

שבוע 3 אימון 2
Wrapped squat 220,230,220 3x5
6 sec Eccentrics squat 185 2x5 (Sleeves)
zero acceleration Leg press 3x10 (4 up 4 down)
Single leg leg extentions 3x10
Leg curls 3x12
Copenhagen planks 3x30 secs

שבוע 3 אימון 1
Bench press 150 3x5
Close grip 130 2x6
Chest press machine 3x8
Cable lateral raises 3x10
Triceps pushdowns 2x12,8
Machine reverse flys 4x20

שבוע 2 אימון 4
Conv Deadlifts 210,227.5,220 3x5 (last rep on top set 5 sec hold)
Slow eccentric snatch grip deadlifts 185 2x5 (3 secs)
SSB Good mornings 3x8
Tbar rows 3x12
Latpulldowns 3x10
GHD Back extentions loaded 5x12 (60 sec rest)

שבוע 2 אימון 3
Bench press 135,145,155,145 4x4
Overhead press 75,77,80 3x7
Dips 2x6
Machine Flys 3x10
Skull crushers 3x8
Preacher curls 3x12,10,8
Cable reverse flys 3x15

שבוע 2 אימון 2
Wrapped squat 215,225,215 3x5
6 sec Eccentrics squat 180 2x5 (Sleeves)
zero acceleration Leg press 3x10 (4 up 4 down)
Single leg leg extentions 3x10
Leg curls 3x12
Copenhagen planks 3x30 secs

שבוע 2 אימון 1
Bench press 145 3x5
Close grip 125 2x8
Chest press machine 3x8
Cable lateral raises 3x10
Triceps pushdowns 2x12,8
Machine reverse flys 4x20