SILOVÝ PLÁN TURECKO

Máš to tam rozdelené na DAY 1 a DAY 2 PLUS mas tam CORE1 a CORE 2 , supersety máš tiež rozdelené písmenami ( A1 A2, B1 B2, C1 C2). KEby čosi tak píš a dohodneme. technika pred hmotnosťou !!!

Dead Bug

SET 3

REPS 12/12

WEIGHT

TEMPO

REST NO

DAY 1 CORE 1

Pallof Press Anterior / Standing

SET 3

REPS 12/12

WEIGHT

TEMPO

REST NO

DAY 1 CORE 2

BB BP

SET 4

REPS 10

WEIGHT

TEMPO 4010

REST NO

DAY 1 A1

BENT OVER ROW DB 2-ARM

SET 4

REPS 10

WEIGHT

TEMPO 4010

REST 60s

DAY 1 A2

DB BP INCLINE

SET 4

REPS 10

WEIGHT

TEMPO 4010

REST NO

DAY 1 B1

1-ARM SEATED CABLE PULL-DOWN

SET 4

REPS 10

WEIGHT

TEMPO 4010

REST 60s

DAY 1 B2

BICEPS CURL / PRONATED GRIP / STANDING DB

SET 4

REPS 12

WEIGHT

TEMPO 4010

REST NO

DAY 1 C1

TRICEPS EXTENSION 1-ARM / BP / DB

SET 4

REPS 12

WEIGHT

TEMPO 4010

REST 60s

DAY 1 C2

Leg Lowering Unsupported

SET 3

REPS 12/12

WEIGHT

TEMPO

REST NO

DAY 2 CORE 1

Glute Bridge March

SET 3

REPS 12/12

WEIGHT

TEMPO

REST NO

DAY 2 CORE 2

BULGARIAN SPLIT SQUAT

SET 4

REPS 10/10

WEIGHT

TEMPO 4010

REST NO

DAY 1 A1

INVERTED ROW TRX 2-ARM / STRAIGHT LEGS UP

SET 4

REPS 10

WEIGHT

TEMPO 4010

REST 60s

DAY 2 A2

HAM CURL VS 2-LEG

SET 4

REPS 10

WEIGHT

TEMPO 4010

REST NO

DAY 2 B1

CHEST FLY CABLE 2-ARM

SET 4

REPS 10

WEIGHT

TEMPO 4010

REST 60s

DAY 2 B2

BICEPS CURL / NEUTRAL GRIP / STANDING DB

SET 4

REPS 12

WEIGHT

TEMPO 4010

REST NO

DAY 2 C1

TRICEPS EXTENSION 2-ARM / KNEELING / TRX

SET 4

REPS 12

WEIGHT

TEMPO 4010

REST 60s

DAY 2 C2