Whole Body Strength (PIOTR ANIA)08.03-29.04

Giant Set x 4

Warm up
Fitball 3 exercise

LLT
DB Bench Press

reps 10 x 2

weight_kgs 10/12,5

Tempo controlled

Rest 10 s

Set	Reps	Weight	Tempo	Rest
1	10 x 2	10/12,5 kgs	Controlled	10 s (h:m:s)
2	10 x 2	10/12,5 kgs	Controlled	10 s (h:m:s)
3	10 x 2	10/12,5 kgs	Controlled	10 s (h:m:s)
4	10 x 2	10/12,5 kgs	Controlled	10 s (h:m:s)

1arm floor press

LLT
Lat Pulldown Wide Grip

reps 12

weight_kgs 20/30

Tempo controlled

Rest

Set	Reps	Weight	Tempo	Rest
1	12	20/30 kgs	Controlled	(h:m:s)
2	12	20/35 kgs	Controlled	(h:m:s)
3	12	20/35 kgs	Controlled	(h:m:s)
4	12	20/35 kgs	Controlled	(h:m:s)

LLT
DB Curl to OH Press on Ball

reps 12

weight_kgs 7,5/10

Tempo controlled

Rest 10

Set	Reps	Weight	Tempo	Rest
1	12	7,5/10 kgs	Controlled	10 (h:m:s)
2	12	kgs	Controlled	10 (h:m:s)
3	12	kgs	Controlled	10 (h:m:s)
4	12	kgs	Controlled	10 (h:m:s)

ULT
Push Off Walk In

reps 6/10

load moderate

Tempo controlled

Rest 10s

Set	Reps	Load	Tempo	Rest
1	6/10	Moderate	Controlled	10s (h:m:s)
2	6/10	Moderate	Controlled	10s (h:m:s)
3	6/10	Moderate	Controlled	10s (h:m:s)
4	6/10	Moderate	Controlled	10s (h:m:s)