|
19. týden
|
Út
|
 |
bench-press incline multipress |
6 × 4, 4, 4, 4, 6, 6 |
4x35, 2x30 kg |
|
|
|
|
St
|
|
bench-press multipress |
6 × 4, 4, 4, 4, 6, 6 |
4x40, 2x35 kg |
|
|
|
18. týden
|
Út
|
 |
tlaky s JČ na rovné lavici |
6 × 6 |
22.5 kg |
|
|
|
|
|
 |
dipy |
4 × 8 |
-10 kg |
|
|
|
17. týden
|
Út
|
|
tlaky s JČ na rovné lavici |
6 × 6 |
20 kg |
|
|
|
|
Čt
|
|
bench-press incline multipress |
8 × 4 |
30 kg |
|
|
|
|
Ne
|
|
bench-press multipress |
8 × 4 |
35 kg |
|
|
|
16. týden
|
Út
|
|
bench-press multipress |
8 × 4 |
30 kg |
|
|
|
|
|
|
dipy |
4 × 8 |
-15 kg |
|
|
|
15. týden
|
Út
|
|
tlaky s JČ na rovné lavici |
6 × 6 |
20 kg |
|
|
|
|
Čt
|
|
bench-press incline multipress |
4 × 8 |
25 kg |
|
|
|
14. týden
|
Út
|
|
bench-press incline multipress |
4 × 8 |
20 kg |
|
|
|
|
|
|
dipy |
4 × 8 |
-20 kg |
|
|
|
|
Čt
|
|
bench-press multipress |
8 × 4 |
25 kg |
|
|
|
13. týden
|
Út
|
 |
bench-press incline s volnou činkou |
4 × 8 |
40 kg |
|
|
|
|
Čt
|
|
bench-press |
8 × 4 |
50 kg |
|
|
|
|
Ne
|
|
tlaky s JČ na rovné lavici |
6 × 6 |
17.5 kg |
|
|
|
12. týden
|
Út
|
|
bench-press incline s volnou činkou |
4 × 8 |
35 kg |
|
|
|
|
Čt
|
|
bench-press |
8 × 4 |
45 kg |
|
|
|
|
Ne
|
|
tlaky s JČ na rovné lavici |
6 × 6 |
15 kg |
|
|
|
|
|
|
dipy |
4 × 8 |
-25 kg |
|
|
|
11. týden
|
Út
|
|
bench-press incline s volnou činkou |
4 × 8 |
30 kg |
|
|
|
|
Čt
|
|
bench-press |
8 × 4 |
42.5 kg |
|
|
|
|
|
|
dipy |
4 × 8 |
-30 kg |
|
|
|
|
Ne
|
|
tlaky s JČ na rovné lavici |
6 × 6 |
12.5 kg |
|
|
|
10. týden
|
Čt
|
|
bench-press |
8 × 4 |
42.5 kg |
|
|
|
|
Ne
|
|
tlaky s JČ na rovné lavici |
6 × 6 |
10 kg |
|
|