Pierwszy rozgrzewkowy

by Michał Zdebel

1 athletes joined

Program Description

Przygotować sie na nowy rok

Program Overview

Level
Beginner
Goal
Bodybuilding, Muscle & Sculpting, Athletics
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jan 03, 2025 09:43
Last Edited
May 27, 2025 05:47

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

3

6-12 reps

-

2

Bench Press (Barbell)

3

6-14 reps

-

3

Bent Over Row (Dumbbell)

3

5-15 reps

-

4

Bicep Curl (Dumbbell)

2

AMRAP

-

5

Lateral Raise (Dumbbell)

2

AMRAP

-

6

Kettlebell Swing

3

10-20 reps

-

7

Lying Leg Raise

3

AMRAP

-

Day 1

1

Squat (Barbell)

3

5-12 reps

-

2

Incline Bench Press (Dumbbell)

3

5-12 reps

-

3

Seated Row (Machine)

4

8-15 reps

-

4

Leg Curl

2

5-20 reps

-

5

Sit Up

3

AMRAP

-

6

Bicep Curl (Dumbbell)

2

AMRAP

-

Day 1

1

Squat (Barbell)

3

5-12 reps

-

2

Incline Bench Press (Dumbbell)

3

5-12 reps

-

3

Seated Row (Machine)

4

8-15 reps

-

4

Leg Curl

2

5-20 reps

-

5

Sit Up

3

AMRAP

-

6

Bicep Curl (Dumbbell)

2

AMRAP

-

Day 1

1

Squat (Barbell)

3

5-12 reps

-

2

Incline Bench Press (Dumbbell)

3

5-12 reps

-

3

Seated Row (Machine)

4

8-15 reps

-

4

Leg Curl

2

5-20 reps

-

5

Sit Up

3

AMRAP

-

6

Bicep Curl (Dumbbell)

2

AMRAP

-

Day 2

1

Romanian Deadlift (Barbell)

3

5-12 reps

-

2

Underhand Lat Pulldown

3

8-20 reps

-

3

Dip (Assisted)

3

4-12 reps

-

4

Leg Press

3

5-20 reps

-

5

Seated Overhead Extension (EZ Bar)

2

12-20 reps

-

6

Preacher Curl (EZ Bar)

2

12-20 reps

-

7

Turkish Get Up

2

AMRAP

-

Day 2

1

Romanian Deadlift (Barbell)

3

5-12 reps

-

2

Pull-Up (Assisted)

3

4-10 reps

-

3

Dip (Assisted)

3

4-12 reps

-

4

Leg Press

3

5-20 reps

-

5

Leg Raise (Captain's Chair)

3

AMRAP

-

6

Tricep Pushdown (Cable)

3

AMRAP

-

Day 2

1

Romanian Deadlift (Barbell)

3

5-12 reps

-

2

Pull-Up (Assisted)

3

4-10 reps

-

3

Dip (Assisted)

3

4-12 reps

-

4

Leg Press

3

5-20 reps

-

5

Leg Raise (Captain's Chair)

3

AMRAP

-

6

Tricep Pushdown (Cable)

3

AMRAP

-

Day 2

1

Romanian Deadlift (Barbell)

3

5-12 reps

-

2

Pull-Up (Assisted)

3

4-10 reps

-

3

Dip (Assisted)

3

4-12 reps

-

4

Leg Press

3

5-20 reps

-

5

Leg Raise (Captain's Chair)

3

AMRAP

-

6

Tricep Pushdown (Cable)

3

AMRAP

-

Day 3

1

Pull-Up (Assisted)

3

AMRAP

-

2

Dip (Assisted)

3

AMRAP

-

3

Incline Curl (Dumbbell)

3

5-20 reps

-

4

Overhead Extension (Dumbbell)

3

5-20 reps

-

5

Lateral Raise (Dumbbell)

3

AMRAP

-

6

Sit Up

3

AMRAP

-

Day 3

1

Pull-Up (Assisted)

3

AMRAP

-

2

Dip (Assisted)

3

AMRAP

-

3

Incline Curl (Dumbbell)

3

5-20 reps

-

4

Overhead Extension (Dumbbell)

3

5-20 reps

-

5

Lateral Raise (Dumbbell)

3

AMRAP

-

6

Sit Up

3

AMRAP

-

Day 3

1

Pull-Up (Assisted)

3

AMRAP

-

2

Dip (Assisted)

3

AMRAP

-

3

Incline Curl (Dumbbell)

3

5-20 reps

-

4

Overhead Extension (Dumbbell)

3

5-20 reps

-

5

Lateral Raise (Dumbbell)

3

AMRAP

-

6

Sit Up

3

AMRAP

-

Day 2

1

Romanian Deadlift (Barbell)

3 Sets

5-12 Reps

-

2

Underhand Lat Pulldown

3 Sets

8-20 Reps

-

3

Dip (Assisted)

3 Sets

4-12 Reps

-

4

Leg Press

3 Sets

5-20 Reps

-

5

Seated Overhead Extension (EZ Bar)

2 Sets

12-20 Reps

-

6

Preacher Curl (EZ Bar)

2 Sets

12-20 Reps

-

7

Turkish Get Up

2 Sets

AMRAP

-

Day 1

1

Squat (Barbell)

3 Sets

6-12 Reps

-

2

Bench Press (Barbell)

3 Sets

6-14 Reps

-

3

Bent Over Row (Dumbbell)

3 Sets

5-15 Reps

-

4

Bicep Curl (Dumbbell)

2 Sets

AMRAP

-

5

Lateral Raise (Dumbbell)

2 Sets

AMRAP

-

6

Kettlebell Swing

3 Sets

10-20 Reps

-

7

Lying Leg Raise

3 Sets

AMRAP

-