# Power

Tydzien 1 

## Wtorek

Squat · Leg Press · Deadlift · Single leg squat · Jumping Jacks

### Workout

- 3 × 80-12 Squat - Barbell
- 2 × 130-15 Leg Press - Machine
- 3 × 20-8 Deadlift - Dumbbell
- 3 × 1-10 Single leg squat
- 4 × 1-10 Jumping Jacks


## Czwartek

Bench Press · Triceps Dip · Dumbbell Press (Incline)

### Workout

- 3 × 10-55 Bench Press - Barbell
- 3 × 8-70 Triceps Dip - Machine
- 3 × 18-8 Dumbbell Press (Incline) - Dumbbell
- 3 × 10-15 Prayer dumbbel press
- 3 × 20-8 Hammer Curl - Dumbbell
- 3 × 10 Bicep Curl (Seated) - Dumbbell


## Sobota

Plecy, triceps

### Workout

- 3 × 120-10 Clean Deadlift - Barbell
- 2 × 10-60 Row (Bent-Over) - Barbell
- 3 × 50-10 Lat Pulldown (Wide-Grip) - Cable