ל1לג על שם הליצן

[Goa_Gil]

Week 6 Day 2
DL 5X110 3X125 5X140
Bentover 4X12
Chin ups 4X10
Pul over 4X10
Leg raise 4X12

הלך הגריפ בדדליפט (אחיזה רגילה)

 

[Goa_Gil]

Week 6 Day 3
BP 75X5 85X3 95X3
Dips+20 12X4
Flyes 12X4
Tri Pushdowns 15X5
Push ups 4XF

 

[Goa_Gil]

Week 6 Day 4
SQ110 3X5
Leg press 5X15
Leg Curls 5X15
Leg Ex 4X12
Leg Raises 4X12

 

[Goa_Gil]

Week 7 Day 1
Mp 30X5 40X5 45X5
Dmbl Press 2X12
Laterals 2X12
Crlz 2X12
Preacher Crlz 2X10

דילואד*

 

[Goa_Gil]

Week 7 Day 2
DL 5X60 5X75 5X90
Bentover 12X2
Chin ups 2X10
Pul over 2X10
Leg raise 4X12

דילואד*

 

[Rhino]

DL 5X60

 

[Goa_Gil]

Week 8 Day 1
Mp 50X5 57.5X5 65X6
Dmbl Press 4X12
Laterals 4X12
Crlz 4X12
Preacher Crlz 4X10
Week 8 Day 2
DL 5X100 5X1115 8X130
Bentover 4X12
Chin ups 4X10
Pul over 4X10
Leg raise 4X12

 

[Goa_Gil]

אימונים קודמים:

Week 8 Day 3
BP 67X5 77X5 88X8
Dips+20 12X4
Flyes 12X4
Tri Pushdowns 15X5
Push ups 4XF

Week 8 Day 4
SQ115 3X5
Leg press 3X12
Leg Curls 3X12
Leg Ex 3X10
Leg Raises 4X12

החלטתי לקצץ בנפח של הרגליים לטובת עליה בסקוואט

Week 9 Day 1
Mp 54X3 61X3 70X4
Dmbl Press 4X12
Laterals 4X12
Crlz 4X12
Preacher Crlz 4X10

​

 

[Goa_Gil]

Week 9 Day 2
DL 107X3 122X3 5X140
Bentover 4X12
Chin ups 4X10
Pul over 4X10
Leg raise 4X12

 

[Goa_Gil]

Week 9 Day 3
BP 73X3 83X3 93X5
Dips+20 12X4
Flyes 12X4
Tri Pushdowns 15X5
Push ups 4XF

 

[Goa_Gil]

Week 9 Day 4
SQ120 3X5
Leg press 3X12
Leg Curls 3X12
Leg Ex 3X10
Leg Raises 4X12

 

[Goa_Gil]

Week 9 Day 1
Mp 57X5 65X3 73X2
Dmbl Press 4X12
Laterals 4X12
Crlz 4X12
Preacher Crlz 4X10

מאוכזב מעט מהפרס, ציפיתי ל3~ חזרות

 

[Goa_Gil]

Week 10 Day 2
DL 115X5 130X3 5X145
Bentover 4X12
Chin ups 4X10
Pul over 4X10
Leg raise 4X12
Week 10 Day 3
BP 78X5 88X3 100X2
Dips+20 12X4
Flyes 12X4
Tri Pushdowns 15X5
Push ups 4XF

 

[Goa_Gil]

Week 10 Day 4
SQ125 3X5
Leg press 3X12
Leg Curls 3X12
Leg Ex 3X10
Leg Raises 4X12

Week 11 Day 1
Mp 50X5 57.5X5 65X6
Dmbl Press 4X12
Laterals 4X12
Crlz 4X12
Preacher Crlz 4X10

​

 

[Goa_Gil]

Week 11 Day 2
DL 100X5 120X5 8X135
Bentover 3X12
Chin ups 3X10
Pul over 3X10
Leg raise 4X12

​

Week 11 Day 3
BP 68X5 78X5 88X8
Dips+20 12X3
Flyes 12X3
Tri Pushdowns 15X3
Push ups 4XF

 

[Goa_Gil]

Week 11 Day 4
SQ130 3X4
Leg press 2X12
Leg Curls 2X12
Leg Ex 2X10
Leg Raises 4X12

Week 12 Day 1
Mp 54X3 61X3 70X4
Dmbl Press 4X12
Laterals 4X12
Crlz 4X12
Preacher Crlz 4X10

זהה לאימון מפעם קודמת...

 

[Goa_Gil]

Week 12 Day 2
DL 110X3 125X3 8X140
Bentover 4X12
Chin ups 4X10
Pul over 4X10
Leg raise 4X12

Week 12 Day 3
BP 75X3 85X3 95X5
Dips+20 12X4
Flyes 12X4
Tri Pushdowns 15X5
Push ups 4XF

 

[Goa_Gil]

Week 13 Day 1
Mp 57X5 65X3 73X3
Dmbl Press 4X12
Laterals 4X12
Crlz 4X12
Preacher Crlz 4X10

 

[Goa_Gil]

Week 13 Day 2​

DL 120X5 135X3 4X150​

Bentover 4X12​

Chin ups 4X10​

Pul over 4X10​

Leg raise 4X12​

 

[Goa_Gil]

Week 13 Day 3​

BP 80X5 90X3 102X3​

Dips+20 12X4​

Flyes 12X4​

Tri Pushdowns 15X5​

Push ups 4XF​