Workout Routine

Free

Trening A

by nocny

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Targeted muscles
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Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Suwnica Nogi/Przysiad Sumo/Przysiad ze sztangą/ Przysiad na żółwia/Zakroki skośne

leg press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
65 lbs
15
60 sec
2
70% TM
75 lbs
12
60 sec
3
90% TM
100 lbs
10
60 sec
4
100% TM
110 lbs
8
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg press

4 sets

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
4
–
–
15
60 sec

sumo deadlift

4×15

Przysiad

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Przysiad

3×15

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

barbell row

4×12

Zakroki

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

Zakroki

4×12

plank

Set
Time
Rest time
1
0 sec
90 sec
2
0 sec
90 sec
3
0 sec
90 sec
4
0 sec
90 sec
5
0 sec
90 sec
6
0 sec
90 sec

plank

6×0 s

Trening B

V grip pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec

V grip pulldown

4 sets

Wyciskanie na bary

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Wyciskanie na bary

3×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

seated cable row

3×12

Zakroki

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Zakroki

3×12

Bench dip on floor

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Bench dip on floor

3×15

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Hyperextensions

3×15

mountain climbers

Set
Reps
Rest time
1
25
60 sec
2
25
60 sec
3
25
60 sec
4
25
60 sec

mountain climbers

4×25

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

leg press

4×10

Trening C

Wiosło

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
10
60 sec

Wiosło

4 sets

step ze sztangą/hantelkami

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
4
–
–
15
60 sec

step ze sztangą/hantelkami

4×15

Martwy ciąg na prostych nogach

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
4
–
–
15
60 sec

Martwy ciąg na prostych nogach

4×15

Przysiad Sumo z Hantlem

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
4
–
–
15
60 sec

Przysiad Sumo z Hantlem

4×15

Marsz w przysiadzie w bok z tasma na wysokosci kolan

Set
Time
Rest time
1
45 sec
60 sec
2
45 sec
60 sec
3
45 sec
60 sec
4
45 sec
60 sec

Marsz w przysiadzie w bok z tasma na wysokosci kolan

4×45 s

burpees

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec
4
15
60 sec

burpees

4×15