70 קילו 13%
קניתי אבקת חלבון חדשה.
A. Incline barbell bench press
bar
bar
65
95
115
135 RM5
115
115
B. DB Floor press palms in.
45's
16-16
C. DB rows/rear delt flies
60 lbs dumbell/20lbs dumbells
12,12,12
12,12,10
12,12,8
D. DB shrugs
70 lbs dumbells
15-15-15
full reps with pause at the top
E. Standing hammer curls
35 lbs dumbells
9-8-7
קניתי אבקת חלבון חדשה.
A. Incline barbell bench press
bar
bar
65
95
115
135 RM5
115
115
B. DB Floor press palms in.
45's
16-16
C. DB rows/rear delt flies
60 lbs dumbell/20lbs dumbells
12,12,12
12,12,10
12,12,8
D. DB shrugs
70 lbs dumbells
15-15-15
full reps with pause at the top
E. Standing hammer curls
35 lbs dumbells
9-8-7
