חזרה לשיאים

אתמול -

Squat - 1x5 - 95kg + 3x3 - 102.5kg
Bulgarian Lunges - 4x8 - 17.5kg
Weighted Hypers - 3x10 - 10kg
Press - 1x6 - 42.5kg + 3x3 - 45kg
Weighted dips - 10 10 9 - +7.5kg
Weighted pullups - 6 4 4 - + 10kg
Chinups - 1x11
Bent over reversed flyes - 3x15 - 2.5kg
AB Wheel - 3x12 + 15 sec l-sit after every sit​

חמישי -

Squat - 3x3 - 105kg
עם חגורה, קצת תשוש מהסבב
HPC + 2PC - 50kg
DB BP - 4x8 - 60kg + 8 pushups after every set
Weighted chinups - 3x7 - +10kg
Hammer curls - 3x10 - 12.5kg
Tuck front lever - 3x30 seconds​

אתמול -

Trap bar vertical jump - 3x5 - 50kg
Hang clean - 3x5 - 45kg
Deadlift - 3x5 - 115kg + 1x6 - 120kg
Deadlift T&G - 1x10 - 105kg
Bench press - 3x8 - 72.5kg + 2x5 - 77.5kg
French press - 3x6 - 30-32.5kg
APU - 4x12​

אתמול-

Squat - 3x5 - 95kg + 1x3 - 100kg
Bulgarian Lunges - 4x10 - 30kg
Weighted hypers - 3x10 - 10kg
Press - 3x6 - 42.5kg + 1x3 - 45kg
Weighted Dips - 10 9 10 - +7.5kg
Weighted Pullups - 3x6 - +10kg
Chinups - 1x10
Bent over reversed flyes - 3x15 - 2.5kg
AB Wheel - 3x12 + 15 sec l-sit after every set​

היום -

Squat - 4x3 - 100kg
1HPC + 2PC - 55kg
DB BP - 4x8 - 60kg + 8pushups after every set
Weighted chinups - 3x7 - +10kg
Hammer curls - 3x15 - 10kg
Tuck front lever - 4x20 seconds​

אתמול-

Trap Bar Vertical Jump - 3x5 - 45kg
Hang Clean - 3x5 - 45kg
Deadlift - 4x5 - 115kg
Deadlift T&G 1x12 - 100kg
Bench Press 5x8 - 70kg
French Press 3x6 - 32.5kg
APU- 15 9 9 9​

אתמול -

Squat - 4x5 - 92.5kg
Bulgarian Lunges - 4x10 - 25kg (12.5k/hand)
Weighted Hypers - 3x10 - 10kg
Press - 4x6 - 42.5kg
Weighted dips - 3x10 - +6.25kg
Weighted pull ups - 6 5 5 - +10kg
Chinups - 1x9
Bent over reversed flyes - 3x15 - 2.5kg/hand
AB Wheel - 3x12 + 10 sec L-Sit after every set​

היום

Squat - 4x3 - 95kg
Hang PC + 2 PC - 50kg
DB Bench press - 4x8 - 60kg + 8 pushups after every set
Weighted chinups - 3x6 - +10kg
Hammer curls - 3x13 - 10kg
Strict toes to bar - 10 8 4
השלמתי עם חצאי חזרות​

אתמול -

Trap bar jump - 3x5 - 40kg
Hang clean - 3x5 - 42.5kg
Deadlift - 4x5 - 112.5kg
Deadlift T&G - 1x12 - 95kg
Bench press - 5x8 - 67.5kg
French press - 3x8 - 30kg
APU - 4x14
​

אתמול -

Squat - 4x5x90kg
Bulgarian Lunges - 4x10x20kg
Weighted hypers - 3x10x5kg
Press - 4x6x40kg
Weighted Dips - 3x8x6.25kg
Weighted pullups - 3x6x10kg
1xMax pullups - 1x8
Bent over reverse flyes - 3x15x2.5kg
AB Wheel - 3x10 + 20sec L sit after each set
​