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Pon

Čučanj 5x5 110 kg


OHP- Zgib 5x5-2/3 50 kg
Zercher-SLDL 3x10-20 50 kg
Sklek- veslanje 3x10-10 15kg-90kg ( zadnji set plank cluster set)

Sri
Zercher 2x3 1x4 90 kg
OHP-SR 3x8-10 50 kg
BČ- OLHT 3x10-10 10 kg
OABP-OARO 3x10-10 30kg-40kg
( Nošenje kotača dužina u 8 puta pause squat u 5 koraka lijevo 5 koraka desno, plank cluster)

Čet- Poslije treninga


5x 2/3 zgib
veslanje- sklek 3x20-15 70 kg/BW

Sub
Udarci
Nabačaj 3x3 80kg
Čučanj 1x5 1x20 80kg
Bench Press-BOR 3x10 80kg
DL 1x3 1x5 1x7 140kg
3x ramena ruke kompleks
2x facepulls- trbušnjaci/ most cluster

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