TRANING SPLIT:
1-CHEST+SIDE DELTS+ARMS(light pump)
2-LEGS
3-OFF
4-BACK
5-DELTS+CHEST(light pump)
6-ARMS
7-OFF

CHEST+SIDE DELTS and ARMS(pump work)
-pec dec – RAPM 10+single 1x MYO REPS SET(10-15% less weight from previous set)
-machine incline/smith incline (rotate two variations ex. Every other week) 1×6-8, 1x 20 REST
PAUSE set
-decline machine press or slight decline dumbbell press alternate every other week 2×8-10+)double
drop set in last set + static hold
SUPERSET:
-chest cable cross+ pushups 3×15-20+3x max
-side DB rise UP and DOWN set(“run the rack”)
SUPERSET:
-spyder curl+overhead tris ex rope 5×20-15(1 min. rest between sets)

LEGS 1
-Adductor RAMP 15+STATIC HOLD in las set

-one leg lying leg curl or standing leg curl 30-REP GOAL SET
-seated leg curl RAMP 12
-RDL/SLDL – alternating every other week RAMP 12/8(RDL slow control 12 next week SLDL more
heavy but also control excentric 8)
-leg ex UP AND DOWN SET (5 rep)
-leg press RAMP 15
-hack SQ or smith SQ or barbell SQ(rotate ex. every week) 1×8-10,1×20 WIDOWMAKER alternate
evert second week with 1×12-15 set 1+1/2
-banded DB RDL RAMP 12
-WALKING lunges 100 rep set

 BACK
-cable or machine pull over RAMP 20
-neutral grip lat pull down 2×8-10
-t-bar chest support 1×8-10, 1×12-15+ double drop set in last set

-meadows row 2×8-10
-one arm hammer lor row 2×8-10
-upper back wide grip row to lower 4×12(90sec. Breaks)
-shrugs RAMP 12+double DROPSET in last set

DELTS+CHEST 
-rear delt incline bench cable invert fly’s 3×30-25
-side DB swings on incline bench(partials) 3×20-25
-side cable rise lying on incline bench(krucysix rise)– RAMP set 12+partials in last set
-smith military press or hammer shoulder press 1×10-8,1×12-15 double drop set in last set + static
hold
-seated side DB lateral RAMP 15(back support no cheating)

-standing lower chest cable cross UP and DOWN set 8 reps
-Incline DB hammer grip press(big stretch 2sec. pause in hole and hard squeeze in top)3×10-
12
 

 
ARMS
-rope push down FST-7
-one arm preacher curl(dumbbell)RAMP 12+back off set 15-20
-cable incline bench French press RAMP 12
-DB hammer curl cross body 2×10-12 double DROPSET in last set
-machine dips 2×10-8, 1×20 REST PAUS SET
-seated barbel curl FST-7

ROZKŁAD:
1-LEGS 1
2-CHEST+DELTS
3-OFF
4-LEGS 2+UPPER BACK+BICEP
5- DELTS+CHEST+TRIS
6-BACK
7-OFF

CHEST+LIGHT ARMS (pump work)
-pec dec lub incline cable fly – rampa 10 do nieudanej serii kolejna seria redukcja o 10-15% + partial
reps + static hold 30s+
-incline smith/hamer (rotate ex. Every other week) 1×6-8, 1×10-12 + dropset na nie więcej jak 6
powt
-flat mashine press REP GOAL 25 reps
-krucyfix cable rise 3×20(zrób rest pause jeśli nie dasz rady zrobić 20 w którejś serii ale za wszelka
cenę ukończ 20 powt)

SUPERSET:
front DB rise+upright row 2×15-20+2×10-12
SUPERSET:
-reat delts incline dumbell riser+rows elbows wide 3×15-20(+ jesli już nie dajesz robić wznosów to
wiosłujesz do upadku)

LEGS 1
-seated single leg curl – rampa 10 do nieudanej serii na 10 +2 kolejne serie na tym samym ciężarze
-leg ex – FST-7 – 7×12-15
-leg press UP AND DOWN – 1 talerz na stronę 5 rep – 2×5 rep – 3×5 rep I tak aż nie zrobisz 5 I wtedy
schodzisz w dół tym samym systemem po 5 powt – oczywiście wszystko bez przerw 
-hack SQ or smith SQ(change every week) 1×8-10,1×3-4+1×5-6+1×8-10 taki dropset aczkolwiek
polecam 2 pierwsze serie kończyć tak 2 powt. Przed upadkiem
-petersen leg press 3×15(tutaj nie szalej z obciążeniem tylko powoli co tydzień dorzucaj sobie
minimalnie 5-10kg – tu chodzi o skupienie na VMO a nie o treningu do upadku
– leg curl standing 3×12-15

 BACK
-assisted pullup wide grip 4×10-12
-t-bar chest support 2×8-10,1×12-15
-barbell row underhand or one arm meadows row read stop 2×8-10,1×12-15
-one arm hamer row 3×12-10
-DB or machine pull over 3×20 – co tydzień na zmianę
-bent over side DB rice(heavy) 1×10-12,1×15-20 – double dropset in last set
-rear delt machine or cable 4×15-20

DELTS+CHEST+TRIS

-seated side DB rise – work to heavy 12 rep then heavy set lower partials 10-12+drop for 12-10
partials upper range
-HIGH incline dead stop smith press or hamer shoulder press 1×8-10,1×3-4+1×5-6+1×8-10 taki
dropset aczkolwiek polecam 2 pierwsze serie kończyć tak 2 powt. Przed upadkiem
-face front machine press 4×12-15
SUPERSET:
incline banded DB fly+strehch pushup – https://www.youtube.com/watch?v=09kPkRM8In4 3×12-
10+3x max
-incline bench overhead EX(barbel or cable) 3×20-15
-clese grip smith JIM pressc 3×10-12
-V-BAR PUSH down 2×25-20

 
LEGS 2 +UPPER BACK+ BICEPS
-adductor 1×15-20, 1x Myo reps set
-seated leg curl rampa 12 do nieudanej serii na 10 +2 kolejne serie na tym samym ciężarze+partials
w ostatniej serii
-LYING leg curl(single leg) REP GOAL 30
-SLDL/hipthrust(rotate ex. every week) 1×8-10,1×12-15
SUPERSET:
-assisted pull up+T-bar lub incline DB row 3×12-10+3×12-15

-one arm preacher curl rampa 12 do nieudanej serii na 10 +2 kolejne serie na tym samym ciężarze
-incline hamer curl 3×20 – typowe pompowanie