לוג של הפינגווין

שבוע 9 אימון 2
Superset Hanging leg raises into reverse hypers 4x15 (90 sec)
Belt squat marches 4x1 min
Elevated heels Goblet squats 4x12 (60 sec)
Wall sits into leg culrs 3x30 sec into 12 reps (60 sec)
Banded deadbugs 3x30 secs (90 sec rest)

שבוע 9 אימון 1
Rowing machine 1x10 mins
Alternating DB flat press 3x15 (60 secs)
Feet up EZ bar pullovers 3x12 (60 secs)
SeeSaw Chest supported rows 2x20
Breathing expansion drill 2x2 mins
Z Walks 5x20M

שבוע 8 אימון 4
Conv Deadlifts 255,235,225 3x3,3,4 (hold 10 secs on LAST SET)
Belt less stiff legs 180,195 2x7
SSB Good mornings 3x8
Tbar rows 3x12
Latpulldowns 3x10
GHD Back extentions loaded 4x12 (60 sec rest)
Pall off preses 3x20 (60 sec rest)

שבוע 8 אימון 3
Fake slam into MB slam 4x3
Overhead press 80 3x5
Slow eccentric BW dips 5x3
Single arm cable pull overs 3x10
Skull crushers 3x8
Preacher curls 3x12,10,8
Cable reverse flys 3x15

שבוע 8 אימון 2
Wrapped squat 240,255,225 3x3,3,4
SSB Box squats 175 2x4 (Sleeves)
zero acceleration Leg press 3x10 (4 up 4 down)
Single leg leg extentions 3x10
Copenhagen planks 3x30 secs
Z Walks 5x20M

שבוע 8 אימון 1
Fake slam into MB slam 4x3
Incline Bench press 90 3x6
Close grip 132.5 2x7
Cable lateral raises 3x10
Triceps pushdowns 2x12,8
Machine reverse flys 4x20
Z Walks 5x20M

שבוע 7 אימון 4
Conv Deadlifts 250,230,220 3x3,3,4 (hold 10 secs on LAST SET)
Belt less stiff legs 190 2x8
SSB Good mornings 3x8
Tbar rows 3x12
Latpulldowns 3x10
GHD Back extentions loaded 5x12 (60 sec rest)
Pall off preses 3x20 (60 sec rest)

שבוע 7 אימון 3
Fake slam into MB slam 4x3
Bench press 170x3
DB overhead press 3x8
Single arm cable pull overs 3x10
Skull crushers 3x8
Preacher curls 3x12,10,8
Cable reverse flys 3x15

שבוע 7 אימון 2
Wrapped squat 235,250,220 3x3,3,4
SSB Box squats 170 2x4 (Sleeves)
zero acceleration Leg press 3x10 (4 up 4 down)
Single leg leg extentions 3x10
Copenhagen planks 3x30 secs
Z Walks 5x20M

שבוע 7 אימון 1
Fake slam into MB slam 4x3
Incline Bench press 80 3x6
Close grip 127.5 2x8
Cable lateral raises 3x10
Triceps pushdowns 2x12,8
Machine reverse flys 4x20
Z Walks 5x20M