Luni
Marți
Miercuri
Joi
Vineri
Sâmbătă
Duminică
PULL 1
PUSH 1
LEGS
PUSH 2
PULL 2
LEGS
OFF
PUSH #1
PULL #1
PUSH #2
PULL #2
LEGS
Deadlift
1x 5
Bench
press
4x 4-6
(leave 1-2 r)
Deadlift
wide grip
3x 5
Shoulder
press
4x 6
(leave 1-2 r)
BB squat
4x 4-6
Chest row
3x 8-10
3x 6-8
DB rows
3x 8-10
3x 8-10
(press)
3x 8-10
Back
delts+traps
Bicep chin
curl
Triceps rope
2x 10
3x 12-15
3x 10-12
3x 12-15
Close grip BP
3x 6-8
Leg
extensions
DB reverse
lunge
Femural
biceps
Calf raise
3x 6-8
DB curl
3x 10-12
Floor row
15-20
Lateral
raise 1,1/2
Straight
arm push.
Curl
(at choise)
Tricep
(at choise)
Face pulls
3x 10
3x Failure
Lateral
raise 1,1/2
Tricep
overhead
DB
curl(stand)
Rotator cuff
external
DB
underhand
Shoulder
row(bench)
Chest flys
3x 12
3x 10-12
3x 10-12
(hi-low)
4x 8-10
Pull-up
DB pullover
Cable
crossover
DB press
3x 10-12
Push-ups
3x Failure
3x 10-12
3x12
3x10-12
3x 15-20
(each arm)
3x 15-20
4x 10-12
3x 10
3x15-20