Ondřej Mareda
Coach
Ondřej Mareda
8týdenní Upper/Lower program pro středně pokročilé.
Program spojuje:
sílu
hypertrofii
conjugate inspiraci
lineární progres
Rozdělení:
Upper A
Lower A
Upper B
Lower B
Program obsahuje:
velké cviky s osou
jednoručky
doplňky
progresivní přetížení
práci na slabinách
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1
A
Back Squat
5 x 3
B
RDL
4 x 8
C
DB Walking Lunge
3 x 20
D
Lying Leg Curl
3 x 12
E
Weighted Plank
3 x 45
Monday
Week 1 Day 2
A
Bench Press
5 x 3
B
Chest-Supported DB Row
4 x 10
C
Incline DB Bench Press
3 x 10
D
Neutral Lat Pulldown
3 x 10
E
DB Bicep Curls
3 x 12
Wednesday
Week 1 Day 4
A
Speed Deadlift
8 x 2
B
Front Squat
4 x 8
C
Hip Thrust
4 x 10
D
Split Squat
3 x 16
E
Hanging Knee Raise
3 x 12
Thursday
Week 1 Day 5
A
Overhead Press
4 x 8
B
DB Bench Press
4 x 10
C
Seated Cable Row
4 x 10
D
Rear Delt Flyes
3 x 15
E
Tricep Pushdown
3 x 12
More from Ondřej Mareda
programs
