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Biceps: Stand in picioare , 5 serii , 10 10 8 6 6 Banca in Z , 3 serii , 6 8 10 Stat in cur cu cotu pe genunchi 2 serii, 12 12 Hammer , 3 serii, 10 10 8
Miercuri: Spate: Pozitia capra , 5 serii , 12 10 8 6 6 Ridicari haltera de jos , 10 8 8 6 Trageri la piept de bara ,3 serii, 8 8 10 Trageri stand in cur , 3 serii , 8 10 10 Pui bara pe gat si te pui capra , 2 serii, 10 10 Triceps: Impins la bara Z , 5 serii, 10 10 8 6 6 Flotari la banca , 3 serii , 10 10 10 Impingeri in sus cu bara Z dupa gat , 3 serii , 6 8 10
Joi: Picioare: Genoflexiuni , 5 serii, 12 10 8 6 6 Presa 4 serii, 6 6 8 10 -------> DE INLOCUIT Muschiu misto 3 serii, 12 12 12 Aparatul de cur 3 serii, 10 10 8 Primu aparat ,3 serii, 8 10 10 Aparat 2 pe burta, 2 serii , 10 12 Gamba cu bara in mana 3 serii, 20 20 20 &Lazar angelov
Squats: 4 Sets 12 Reps Squat (to bench): 4 Sets 12 Bulgarian Squat: 4 Sets 12 Quad Extensions: 4 Sets 16 Stiff Leg Deadlift: 4 Sets 12 Leg Curls: 4 Sets 16 Glute Kickbacks: 4 Sets 20 Calf Machine Raises: 4 Sets 20 Seated Calf Raises: 4 Sets 20 Leg Press Calf Raises: 4 Sets 20 Weighted Sit ups: 4 Sets x failure Air bike: 4 Sets x failure Side Bends: 4 Sets x failure Barbell Twists: 4 Sets x failure