Whole Body Strength Trena

Circuit x 4

Trening siłowy całego ciała.
Wykonaj ćwiczenia jedno po drugim. Po całej serii wykonaj 2min odpoczynku.

Rozgrzewka:
Improve stability, balance, movement ! i core /15-20 min

LLT
DB Bench Press
reps 12
weight_kgs 10 x 2
Tempo controlled
Rest 10 s
Set Reps Weight Tempo Rest
1 12 10 X 2 kgs Controlled 10 s (h:m:s)
2 12 10 X 2 kgs Controlled 10 s (h:m:s)
3 12 10 X 2 kgs Controlled 10 s (h:m:s)
4 12 10 X 2 kgs Controlled 10 s (h:m:s)
ULT
SL Squat to Box
reps 8 per side
load moderate
Tempo controlled
Rest 10 s
Set Reps Load Tempo Rest
1 8 per side Moderate Controlled 10 s (h:m:s)
2 8 per side Moderate Controlled 10 s (h:m:s)
3 8 per side Moderate Controlled 10 s (h:m:s)
4 8 per side Moderate Controlled 10 s (h:m:s)
UMT
Suspended 1Arm Row w/ Rotation
reps 8 per side
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 8 per side Controlled 10s (h:m:s)
2 8 per side Controlled 10s (h:m:s)
3 8 per side Controlled 10s (h:m:s)
4 8 per side Controlled 10s (h:m:s)
LLT
KB SL RDL
reps 8 per side
weight_kgs 8-12
Tempo controlled
Rest 10s
Set Reps Weight Tempo Rest
1 8 per side 8-12 kgs Controlled 10s (h:m:s)
2 8 per side 8-12 kgs Controlled 10s (h:m:s)
3 8 per side 8-12 kgs Controlled 10s (h:m:s)
4 8 per side 8-12 kgs Controlled 10s (h:m:s)