Dušan deň 2

SHOULDER PRESS 1-ARM / 1/2 KNEELING POSITION

https://www.youtube.com/watch?v=8Fx7b81Gs1E
SET 3
REPS 10
WEIGHT 1.kolo začni 7kg, každé kolo pridaj 1kg hore, ked spravíš 10 v predchádzajúcej sérií
TEMPO kontrolovane, stabilný trup, rameno, silný úchop
REST
A1

Side Plank Knee to Elbow / Elbow / Knee

https://www.youtube.com/watch?v=ocN96nUh3QU
SET 3
REPS 10/10
WEIGHT
TEMPO
REST
A2

WALL SQUAT / ISO HOLD

https://www.youtube.com/watch?v=qERN5CZz3us
SET 3
REPS 30s 1 séria, 45s -2.séria,1min -3.séria
WEIGHT
TEMPO
REST
A3

TRICEPS EXTENSION PUSH UP / BW

https://www.youtube.com/watch?v=dnmL6j43-eU
SET 3
REPS 10
WEIGHT
TEMPO
REST
B1

BICEPS CURL 2-ARM / SEATED / DB

https://www.youtube.com/watch?v=O0ffoQlgCwA
SET 3
REPS 1.Kolo 8kg každé kolo pridaj 1kg, ked zvládneš predchádzajúce
WEIGHT
TEMPO
REST
B2

Plank Rotation Straight Arms

https://www.youtube.com/watch?v=tDTH2j4dr4s
SET 3
REPS 10 spolu , striedaj strany
WEIGHT
TEMPO
REST
C1

DB BP 1-ARM

https://www.youtube.com/watch?v=geGPtF32ZnU
SET 2
REPS 10
WEIGHT 10
TEMPO
REST
C2

DB BP 2-ARM

https://www.youtube.com/watch?v=p1e1KEF58h4
SET 3
REPS 10
WEIGHT 10-12
TEMPO
REST
D1

PUSH-UP REGRES

https://www.youtube.com/watch?v=O4sWi0nSbLY
SET 3
REPS 10
WEIGHT
TEMPO
REST
D2