לוג של הפינגווין

שבוע 6 אימון 4
Conv Deadlifts 245,235,220 3x3,3,4 (last rep on top set 5 sec hold)
Belt less stiff legs 190 2x8
SSB Good mornings 3x8
Tbar rows 3x12
Latpulldowns 3x10
GHD Back extentions loaded 5x12 (60 sec rest)

שבוע 6 אימון 3
Bench press 155,175,165 3x3
Overhead press 82,85,87 3x4
Dips 2x6
Machine Flys 3x10
Skull crushers 3x8
Preacher curls 3x12,10,8
Cable reverse flys 3x15

שבוע 6 אימון 2
Wrapped squat 232.5,245,220 3x3,3,5
6 sec Eccentrics SSB squats 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 6 אימון 1
Bench press 155,165,155 3x4
Close grip 145 2x5
Chest press machine 3x8
Cable lateral raises 3x10
Triceps pushdowns 2x12,8
Machine reverse flys 4x20

שבוע 5 אימון 4
Conv Deadlifts 240,230,215 3x3,3,5 (last rep on top set 5 sec hold)
Slow eccentric snatch grip deadlifts 200 2x3 (3 secs)
SSB Good mornings 3x8
Tbar rows 3x12
Latpulldowns 3x10
GHD Back extentions loaded 5x12 (60 sec rest)

שבוע 5 אימון 3
Bench press 150,170,160 3x3
Overhead press 80,82,85 3x5
Dips 2x6
Machine Flys 3x10
Skull crushers 3x8
Preacher curls 3x12,10,8
Cable reverse flys 3x15

שבוע 5 אימון 2
Wrapped squat 230,240,215 3x4,4,5
6 sec Eccentrics SSB squats 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 5 אימון 1
Bench press 152.5,160,150 3x4
Close grip 140 2x5
Chest press machine 3x8
Cable lateral raises 3x10
Triceps pushdowns 2x12,8
Machine reverse flys 4x20

שבוע 4 אימון 4
Conv Deadlifts 220,235,210 3x3,3,5 (last rep on top set 5 sec hold)
Slow eccentric snatch grip deadlifts 195 2x3 (3 secs)
SSB Good mornings 3x8
Tbar rows 3x12
Latpulldowns 3x10
GHD Back extentions loaded 5x12 (60 sec rest)

שבוע 4 אימון 3
Bench press 145,165,155 3x3
Overhead press 77,80,82 3x6
Dips 2x6
Machine Flys 3x10
Skull crushers 3x8
Preacher curls 3x12,10,8
Cable reverse flys 3x15