Luni -Spate

Pullover-2 Warmup sets(10-12)+1Working set(8-10) Pullups-1XNarrow,Regular,Wide+Whighted to failure Dumbbell row-1 Warmup set(10-12)+1Working set(8-10) Barbell row- 1 Warmup set(10-12)+1 Working set(8-10) Deadlift-1 Warmpup set(10-12)+ 1 Working set(8-10)

Marti-Cardio+Core Miercuri-Umeri+Triceps
Dumbbell front press-2 Warmup sets (10-12)(8-10)+1 Working set(6-8).Nu indrepta cotul total, tine ganterele separate. Nu intinde prea mult, du ganterele pana la nivelul deltoizilor. Dumbbell Lateral raise-1 Warmup set(10-12)+1 Working set(8-10).Fara avant. Reverse Dumbbell fly-1 Warmup set(10-12)+1 Working set(8-10) Barbell tricep press-1 Warmup set(10-12)+1 Working set(8-10) Skullcrushers-1 Warmup set(10-12)+1 Working set(8-10) Seated Triceps press-1 Warmup set(10-12)+1 Working set(8-10)

Joi-Picioare
Squats-2 Warmup sets (10-12)(8-10)+1 Working set(6-8) Calf raise-1 Warmup set(10-12)+1 Working set(8-10)

Vineri-Pauza Sambata-Cardio+Core Duminica-Piept +biceps

Dumbbell Press(decline)- 2 Warmup sets (10-12)(8-10)+1 Working set(6-8) Dumbbell Press(incline)- 1 Warmup set(10-12)+1 Working set(8-10) Dumbbell Flyes-1 Warmup set(10-12)+1 Working set(8-10) Barbell Curl- 2 Warmup sets (10-12)(8-10)+1 Working set(6-8) Dumbbell Alternative curl-1 Warmup set(10-12)+1 Working set(8-10) EZ Bar 21`s-2 sets