Aďo Gura

BODYSAW w/ PB

https://www.youtube.com/watch?v=fgP2oii-GiQ
SET 3
REPS 10
WEIGHT BW
TEMPO
REST

Side Plank 1-ARM Lateral Raises DB / Elbow / Str. Leg

https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET 3
REPS 10/10
WEIGHT 4kg DB
TEMPO
REST

KB HOLD w/ MARCH

https://www.youtube.com/watch?v=pzqQZFS0ASE
SET 3
REPS 10/10
WEIGHT 16kg -KB
TEMPO
REST

DB BP 2-ARM

https://www.youtube.com/watch?v=p1e1KEF58h4
SET 4
REPS 8/8
WEIGHT 17,5kg -20kg
TEMPO 301
REST 60s

BENT OVER ROW BB 2-ARM

https://www.youtube.com/watch?v=Ta-cmB79MOA
SET 4
REPS 10
WEIGHT BW
TEMPO 301
REST 60s

DB BP INCLINE

https://www.youtube.com/watch?v=MoLBHDgrXfI
SET 4
REPS 8/8
WEIGHT 112,5-15kg
TEMPO 301
REST 60s

2-ARM HALF KNEELING CABLE PULL-DOWN

https://www.youtube.com/watch?v=zZl9YMYZIXQ
SET 4
REPS 10
WEIGHT 18.0
TEMPO 301
REST 60s

SHOULDER LATERAL RAISE 2-ARM

https://www.youtube.com/watch?v=HZZrCarpj1A
SET 4
REPS 10
WEIGHT 5-7kg -DB
TEMPO 301
REST 60s

BENT OVER ROW DB 2-ARM

https://www.youtube.com/watch?v=2QWrKpjLwqY
SET 4
REPS 10
WEIGHT 15kg-20kg
TEMPO 301
REST 60s

BICEPS CURL / SUPIN TO PRON / STANDING DB

https://www.youtube.com/watch?v=ZXbOOIOPOi8
SET 3
REPS 12
WEIGHT 8-10kg
TEMPO 301
REST 60s

TRICEPS EXTENSION 2-ARM / BP / DB

https://www.youtube.com/watch?v=jO2Jl9eZpXk
SET 3
REPS 12
WEIGHT 5-8kg
TEMPO 301
REST 60s

AIRBIKE

https://www.youtube.com/shorts/BzKSrSR6w7o
SET ideš: 30s 55-60 RPM a následne 30s oddych opakujše 8krát dokopy ti to bude trvať 8minút!
REPS
WEIGHT
TEMPO
REST