code.skript.pl - kod v7JybIaX

Pull OLD:

1 Lat Pulldown 3x{8-12} NNN "3min" #Wyciag gorny X
    2 Skull Crusher 3x{8-12} NNN "3min" #Smith Machine X
    3 T-Bar Row 3x{6-10} NNN "2.5min" #T-Bar Machine X
    3 Seated Cable Row 3x{6-12} NNN "3min" #Wyciag Dolny X
    4 Reverse Fly 3x{8-12} NNN "3min" #Pec Deck
    5 Shrugs 3x{8-12} NNN "2.5min" #Barbell
    6 Abs Crunches 3x{10-12} NNN "3min" #Wyciag X
    7 Wood Choppers 3x{6-12} NNN "3min" #Wyciag X

Legs OLD:

1 Hack Squat 3x{6-8} NNN "3.5min" #Machine
    2 RDL 3x{6-10} NNN "3min" #Barbell
    3 Calf Raises 3x{10-12} NNN "3min" #Squat Machine
    4 Leg Press 3x{6-8} NNN "3.5min" #Machine
    5.a Leg Curl 3x{10-12} NNN "3min" #Machine
    5.b Leg Extension 3x{10-12} NNN "3min" #Machine
    6 Leg Abduction 3x{8-12} NNN "2.45min" #Machine
    7 Wrist Curl 3x{10-12} NNN "3min" #Dumbbell
    8 Wrist Extension 3x{10-12} NNN "3min" #Dumbbell
    
Full Body OLD:

1 Bench Press 3x{6-8} NNN "3min" #Barbell
    2 Hack Squat 2x{6-8} NNN "3min" #Machine
    3 Leg Press 2x{6-8} NNN "3min" #Machine
    4 Skull Crushers 3x{8-12} NNN "3.15min" #Smith Machine
    5 Lat Pulldown 3x{8-12} NNN "3min" #Wyciag Gorny
    6 Preacher Curl 3x{8-12} NNN "3min" #Machine
    7 Lateral Raises 3x{6-10} NNN "3min" #Wyciag
    8 Abs Crunches 3x{10-12} NNN "3min" #Wyciag
    
Push OLD:

1 Bench Press 3x{4-8} NNN "3.5min" #Barbell
    2 Preacher Curl 3x{8-10} NNN "3min" #Machine
    3 Incline Bench Press 2x{6-10} NNN "3.5min" #Smith Machine
    4 Hammer Curl 3x{12} NNN "3min" #Dumbbell
    5 Pec Deck 3x{8-12} NNN "3.5min" #Machine
    6 Shoulder Press 2x{6-10} NNN "2.45min" #Machine
    7 Lateral Raises 3x{6-10} NNN "3min" #Wyciag
    8 Wrist Extension 3x{8-12} NNN "2.5min" #Dumbbell
    9 Wrist Curl 3x{8-12} NNN "2.5min" #Dumbbell