Pavol Góra

Full Body- Focus: Work Capacity

PRONE T-LIFT OFF

https://www.youtube.com/watch?v=yp03ICCB1Rs
SET 3
REPS 12
WEIGHT BW
TEMPO 2011
REST 30s

Shoulder tap

https://www.youtube.com/watch?v=qTGRjChNgv0&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=10
SET 3
REPS 12ea
WEIGHT BW
TEMPO 2011
REST 30s

RDL lower to squat

https://www.youtube.com/watch?v=TgDNJXUF7EE
SET 3
REPS 10
WEIGHT 3kg
TEMPO 2011
REST 30s

Lateral Lunge DB to 1L Stance

https://www.youtube.com/watch?v=8Tat94IoWzQ
SET 3
REPS 12
WEIGHT 16kg
TEMPO 1011
REST 60s

DB BP 2-ARM

https://www.youtube.com/watch?v=p1e1KEF58h4
SET 3
REPS 12
WEIGHT 22-24kg
TEMPO 2021
REST 60s

HIP THRUST BB 2-LEG

https://www.youtube.com/watch?v=Gm3N71_27Ts
SET 3
REPS 10
WEIGHT 80-100kg
TEMPO 2021
REST 90s

1-ARM SEATED CABLE PULL-DOWN

https://www.youtube.com/watch?v=HWDJj9JExG8
SET 3
REPS 12
WEIGHT
TEMPO 2011
REST 60s

SHOULDER PRESS BB

https://www.youtube.com/watch?v=Ked3bXtWoqk
SET 3
REPS 10
WEIGHT 30kg
TEMPO 2011
REST 60s

BICEPS CURL 1-ARM / SEATED / DB

https://www.youtube.com/watch?v=tMEGqKuOa-M
SET 3
REPS 12
WEIGHT 12kg
TEMPO 2011
REST 60s

TRICEPS KICKBACK DB

https://www.youtube.com/watch?v=m_UlDFNX4mk
SET 3
REPS 10
WEIGHT 8kg
TEMPO 2011
REST 60s