PONEDJELJAK
REPS
SETS
BREAK
BENCH PRESS
W1
3X5
105/115/125
DECLINE BENCH
DUMBELL ROW
WALKING LUNGES
CABLE SIDE LATERAL
ABS
W2
3X3
115/125/135
3
3
3
2
1
W3
1X5/1X3/1X1+
125/135/145
W4
3X5
90/100/110
3-5 min
12
12
12
12
MAX
1 min
1 min
1 min
1 min
0 min
REPS
BREAK
UTORAK
SETS
DEADLIFT
W1
3X5
140/160/180
HIP THRUST
DB ALTERNATING OHP
DIPS
EZ BAR CURLS
ABS
W2
3X3
150/170/190
3
3
3
3
1
W3
1X5/1X3/1X1+
160/180/200
W4
3X5
100/120/140
3-5 min
12
12
12
12
MAX
1 min
1 min
1 min
1 min
0 min
REPS
BREAK
SRIJEDA
OFF
ČETVRTAK
SETS
SQUAT
W1
3X5
130/150/170
LEG EXTENSION
CLOSE GRIP BENCH
HIGH CABLE ROW
L RAISE
ABS
W2
3X3
140/160/180
3
3
3
3
1
W3
1X5/1X3/1X1+
160/180/200
W4
3X5
100/110/120
3-5 min
12
12
12
12
MAX
1 min
1 min
1 min
1 min
0 min
REPS
BREAK
PETAK
SETS
OVERHEAD PRESS
W1
3X5
65/70/75
SIDE LATERAL
INCLINE BENCH/DB
CROSSOVER
LYING DB ROW
BI/TRI CABLE SS
ABS
ABS
W2
3X3
70/75/80
3
W3
1X5/1X3/1X1+
72,5/77,5/82,5
W4
3X5
50/55/60
3-5 min
12
1 min
3
12
1 min
3
3
1
12
12
MAX
1 min
1 min
0 min
CABLE CRUNCH
LYING LEG RAISE
LYING SUNRISE/SUNSET
TWISTING SIDE PLANK