Pavol Góra

Full Body- Focus: Work Capacity

Cook hip lift

https://www.youtube.com/watch?v=uzMV9KxSUJ4
SET 3
REPS 8ea
WEIGHT
TEMPO
REST

SCAPULA PUSH UP / PLANK POSITION

https://www.youtube.com/watch?v=AggOBGIasxk
SET 3
REPS 12
WEIGHT
TEMPO
REST

Leg Lowering Unsupported

https://www.youtube.com/watch?v=caC-gV4nh4o
SET 3
REPS 10ea
WEIGHT
TEMPO
REST

BACK SQUAT BB

https://www.youtube.com/watch?v=0jro6tAaiak
SET 3
REPS 12
WEIGHT 90kg
TEMPO 2011
REST 60s

STRAIGHT 2-ARM PULLDOWN CABLE

https://www.youtube.com/watch?v=ftZui5FelWA
SET 3
REPS 12
WEIGHT
TEMPO 2011
REST 60s
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RDL BB 2-ARM / 2-LEG

https://www.youtube.com/watch?v=u3wq7P6iCVA
SET 3
REPS 10
WEIGHT 45kg
TEMPO 2011
REST 60

BB BP

https://youtu.be/a_wp44Jr_s8
SET 3
REPS 10
WEIGHT 50-60kg
TEMPO 2011
REST 60s

CALF ISO HOLD 1-LEG

https://www.youtube.com/watch?v=s0NCjyTllRI
SET 2
REPS 30s ea
WEIGHT 10kg
TEMPO
REST 45s

SHOULDER LATERAL RAISE 2-ARM

https://www.youtube.com/watch?v=HZZrCarpj1A
SET 2
REPS 15
WEIGHT 8-12kg
TEMPO 2021
REST 60s

BICEPS CURL / NEUTRAL GRIP / STANDING DB

https://www.youtube.com/watch?v=CFBZ4jN1CMI
SET 3
REPS 12
WEIGHT 12kg
TEMPO 1010
REST 60

TRICEPS EXTENSION 2-ARM OH / SEATED DB

https://www.youtube.com/watch?v=dxdr8iSRLA8
SET 3
REPS 10
WEIGHT 20kg
TEMPO 1011
REST 45-60s