środa (barki + triceps + uda)
Body Heatmap
Target Muscles
Leg Extension (Machine)
112 reps1
212 reps2
312 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
30
12
2
30
12
3
30
12
Triceps Pushdown
110 reps1
210 reps2
310 reps3
410 reps4
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
20
10
2
20
10
3
20
10
4
20
10
Reverse Curl
110 reps1
210 reps2
310 reps3
ForearmsBiceps
Reverse Curl
ForearmsBiceps
Set
KG
Reps
1
15
10
2
15
10
3
15
10
Face Pull
110 reps1
210 reps2
310 reps3
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
1
15
10
2
15
10
3
15
10
Single Arm Lateral Raise (Cable)
112 reps1
212 reps2
312 reps3
Side Delts
Single Arm Lateral Raise (Cable)
Side Delts
Set
KG
Reps
1
10
12
2
10
12
3
10
12
Shoulder Press (Dumbbell)
112 reps1
212 reps2
312 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
8
12
2
8
12
3
8
12
