AHHPS 4Q Giant Set Upper Body (AN) (07.03-29.04)

HIIT

Giant Set x 4

Warm up
Podpór na piłce fitball x 10
Plank + ręka do biodra x 16
Wiosło Talerza + Rotacja x 16

LLT
DB Bench Press

reps 10 per side

weight_kgs 10

Tempo controlled

Rest 10s

Set	Reps	Weight	Tempo	Rest
1	10 per side	10 kgs	Controlled	10s (h:m:s)
2	10 per side	10 kgs	Controlled	10s (h:m:s)
3	10 per side	10 kgs	Controlled	10s (h:m:s)
4	10 per side	10 kgs	Controlled	10s (h:m:s)

floor press

LLT
BB Wide Stance Bentover Row

reps 12

weight_kgs 35

Tempo controlled

Rest 10s

Set	Reps	Weight	Tempo	Rest
1	12	35 kgs	Controlled	10s (h:m:s)
2	12	35 kgs	Controlled	10s (h:m:s)
3	12	35 kgs	Controlled	10s (h:m:s)
4	12	35 kgs	Controlled	10s (h:m:s)

ULT
Push Up

reps 10

load moderate

Tempo controlled

Rest 10s

Set	Reps	Load	Tempo	Rest
1	10	Moderate	Controlled	10s (h:m:s)
2	10	Moderate	Controlled	10s (h:m:s)
3	10	Moderate	Controlled	10s (h:m:s)
4	10	Moderate	Controlled	10s (h:m:s)

Taśmy

LMT
KB Bentover Rotational Row

reps 12 per side

weight_kgs 12

Tempo controlled

Rest 2min

Set	Reps	Weight	Tempo	Rest
1	12 per side	12 kgs	Controlled	2min (h:m:s)
2	12 per side	12 kgs	Controlled	2min (h:m:s)
3	12 per side	12 kgs	Controlled	2min (h:m:s)
4	12 per side	12 kgs	Controlled	2min (h:m:s)