Sofia Viglaska DAY 2

Pred tréningom: -5-10min stacionárny bicykel úplne easy na zahriatie -Valec -Mobilita

MOUNTAIN CLIMBER BW

https://www.youtube.com/watch?v=8p8S-LiK9DE
SET 3
REPS 8/8
WEIGHT BW
TEMPO
REST
A1
W1 3x8/8
W2 3x10/10
W3 3x10/10
W4 3x12/12

Side Plank Knee to Elbow / Elbow / Str. Leg

https://www.youtube.com/watch?v=GlKwQCKAU9A
SET 3
REPS 8/8
WEIGHT BW
TEMPO
REST 60
A2
W1 8/8
W2 10/10
W3 10/10
W4 12/12

CURL TO SHOULDER PRESS 1-ARM / 1-LEG

https://www.youtube.com/watch?v=FoQpwS0XahM
SET 3
REPS 8/8
WEIGHT 5kg
TEMPO 212
REST
B1
W1 3x8/8 (5kg)
W2 3x10/10 (5kg)
W3 3x8/8 (6kg)
W4 3x10/10 (6kg)

BENT OVER ROW 1-ARM + 2-LEG / BENCH

https://www.youtube.com/watch?v=ftV76esQ3zo
SET 3
REPS 10/10
WEIGHT 7kg
TEMPO 112
REST 90s
B2
W1 3x10/10 (7kg)
W2 3x12/12 (7kg)
W3 3x10/10 (8kg)
W4 3x12/12 (8kg)

2-ARM SEATED CABLE PULL-DOWN

https://www.youtube.com/watch?v=MkJut5njeIY
SET 3
REPS 12
WEIGHT kladka v sede (RIR 5)
TEMPO 112
REST
C1
W1 3x12
W2 3x14
W3 3x12 (vyššia záťaž)
W4 3x14 (vyššia záťaž)

TRICEPS PUSH DOWN 2-ARM / CABLE ROPE

https://www.youtube.com/watch?v=y6EdXBdL75A
SET 3
REPS 12
WEIGHT kladka (RIR 5)
TEMPO 112
REST
C2
W1 3x12
W2 3x14
W3 3x12 (vyššia záťaž)
W4 3x14 (vyššia záťaž)

CALF RAISE 1-ARM / 1-LEG DB

https://www.youtube.com/watch?v=KcTEGifMTDY
SET 3
REPS 12/12
WEIGHT 4kg
TEMPO 201
REST 90s
C3
W1 3x12/12 (4kg)
W2 3x14/14 (4kg)
W3 3x12/12 (6kg)
W4 3x14/14 (6kg)

DB BP 2-ARM

https://www.youtube.com/watch?v=p1e1KEF58h4
SET 3
REPS 10
WEIGHT 5/5kg
TEMPO 201
REST
D1
W1 3x10 (6/6kg)
W2 3x12 (6/6kg)
W3 3x10 (7/7kg)
W4 3x12 (7/7kg)

PLANK ARM RAISE

https://www.youtube.com/watch?v=TyiujJcZHVY
SET 3
REPS 8/8
WEIGHT BW
TEMPO
REST 60s
D2
W1 3x8/8
W2 3x10/10
W3 3x10/10
W4 3x12/12