22LUNI - PICIOARE & ABDOMEN

23MARTI - PIEPT & UMERI & ANTEBRAT

24MIERCURI- SPATE & TRICEPS & BICEPS
25JOI - OFF
26VIN - PICIOARE & ABDOMEN
27SAMBATA - PIEPT & TRICEPS & BICEPS & ANTEBRAT
28DUMINICA - OFF

front squat superset half squat 5 sets

leg extensions 4 sets
bulgarian squats 3 sets
belt weighted calves raises 5 sets + burn out
hanging leg raises 3 sets
hanging ogliques raises 3 sets
bench leg raises 4 sets

dips 3 s U.F
decline barbell press 3 s
incline dumbbell press 4 s
flat dumbell press 3 s
side seated raises 5 s
front disk raises superset rope face pulls 3 s
cable wrist curl 5 s

conventional deadlift superset 5 traps shurgs 4 s

back pulldowns 4 s
dumbbell rows 3 s
standing barbell good mornings 4 s
overhead ez bar extensions superset ez bar close grip superset 4s
reverse grip pushdowns 3s
4s wide grip ez bar curls
3s biceps disk curls

back squats 5 s
legs press 4 s + dropset
leg curls 4 s
leg press calves raises 6 s
reverse crunch superset cable crunch 5 s
oblique bench raises 4 s

incline dumbbell press 4 s

decline dumbbell press 4 s
flat dumbell press 4 s
distance rope pushdows superset close rope pushdows 4 s
close grip benchpress 3 s
seated biceps curl superset alternate standing biceps curl 4 s U.F
standing barbell wrist curls 3 s
dumbbell wrist curls 3 s