Routine For: PZPS Jan 08, 2010
Created By: Michal Wilk
Michal Wilk "Wilk Sport Team" Front Barbell Squat - Przysiady ze sztanga z przodu Lying Leg Curls - Uginanie nog na maszynie lezac na
Morcinka 28/9 brzuchu
Skoczow 43-430
Created By: Michal Wilk
Bar in front, head up, back
E-Mail: [e-mail]
straight, feet pointed slightly
Hours: out, squat until backs of Bring heels as close
Phone: [phone] thighs touch calves. to buttocks as possible,
Emergency: www.wilksport.pl Keep abdominals tight keeping feet flexed
and maintain weight toward knees.
on heels.
Do 1 sets. Do 1 sets.
Complete 10 repetitions. Complete 15 repetitions.
Do 4 sets. Do 4 sets.
Complete 6 repetitions. Complete 6 repetitions.
Profesjonalne Planowanie Treningu Sily Miesniowej
Leg machine adductions - Przywodzenie nog na maszynie Barbell Lunge - Wykroki ze sztanga Standing Dumbbell Calf Raise - Wspiecia na palcach stojac z
hantlami
Legs shoulder width
apart, head up, back
straight, step
forward bending Toes on board, heels on
same leg until floor, knees slightly bent,
thigh is parallel rise up on toes as high as
to floor. possible.
Alternate legs.
Do 1 sets. Complete
10 repetitions. (na Do 1 sets.
Legs separated, move legs together and slowly return to start.
noge) Complete 10 repetitions.
Do 1 sets. Complete 10 repetitions. Do 4 sets. Complete 6 Do 4 sets.
Do 4 sets. Complete 6 repetitions. repetitions. (na noge) Complete 6 repetitions.
Dumbbell Bench Press - Wyciskanie hantli lezac Dumbbell Flyes - Rozpietki z hantlami
Lower arms until parallel with floor, elbows slightly bent,
Wyciskanie do pelnego wyprostu ramion
palms up.
Do 1 sets. Complete 15 repetitions.
Do 1 sets. Complete 10 repetitions.
Do 4 sets. Complete 8 repetitions.
Do 4 sets. Complete 8 repetitions.
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