data Exercitiu greutate lbs greutate kg sets reps rest

deadlift 15 3 10
bent over row 7,5 3 10
pull up -75 3 7
face pull 35 3 10 Echivalent
lateral shoulder raise aparat 26 3 10
20 3 8
10.05.2019 7,5 3 10
-65 3 7
- - -
Aparat 26 3 10
data Exercitiu greutate lbs greutate kg sets reps rest
flat barbell bench press 15 3 10 Ultima serie cu 20
incline db press 5 3 9
overhead press bara 3 10
bicep curl 10 3 10
dips 3 10
20 3 8
9.05.2019 8 3 8
3 8
10 3 9
3 10
20 3 10
11.05.2019

12.5 3 8
data Exercitiu greutate lbs greutate kg sets reps rest
squat 7.5 4 10
romanian deadlift 5 3 10
bulgarian split squat 3 10
leg extension 3 10
calf machine 4 12
20 4 10
10 3 10
8.05.2019 am facut la presa 40 3 10
9 3 10
10 3 10
data Exercitiu greutate lbs greutate sets reps rest
exercitiu lift tip muschi primari muschi secundari
deadlift main compound spate/biceps femural quads, grip, trapez high reps = hypertrophy
squat main compound quads fund low reps = strength
flat barbell bench main
press compound piept front delts, triceps vrem sa crestem in amandoua, nu se poate una fara alta
overhead press main compound front delts piept superior, side delt, triceps cel mai important pentru asta este progressive overload, time under tension, volume
hip thrust main compound fund,biceps femural main lifts sunt cele pe care vrem sa ne concentram
pull up main compound spate superior grip, biceps, lats adaugam supplemental lifts in functie de telul nostru, de lucrurile pe care vrem sa le accentuam
chin up main compound spate superior/bicepsgrip, lats accessory lifts le folosim cand avem sticking points in main lifts
db leg curl supplemental isolation biceps femural gambe majoritatea isolation movements functioneaza bine cu high reps (8-15)
dips supplemental compound triceps piept inferior, front delt majoritatea compound movements functioneaza bine cu low (3-6) sau medium (6-10) reps
flat bench db press
supplemental compound piept front delts, triceps accessory lifts folosim rep range in functie de ce rep range folosim pt main lifts pe care vrem sa le imbunatatim
incline db press supplemental compound piept superior front delt supplemental lifts folosim rep range in functie de tel (strength vs hypertrophy)
bent over row supplemental compound lats spate superior
lat pull down supplemental compound lats biceps
underhand lat pullsupplemental
down compound lats/biceps spate superior
standing single calf
supplemental
raise isolation gambe
calf machine supplemental isolation gambe
bicep curl supplemental isolation biceps
shoulder raise supplemental isolation front delts side delt
lateral shoulder raise
supplemental isolation side delt
cable side raise supplemental isolation side delt
cable cross supplemental isolation piept
face pull supplemental compound rear delt biceps
alt should press supplemental compound front delts side delt
close grip bench press
supplemental compound triceps piept
bulgarian split squat
supplemental compound fund,biceps femural quads
backward lunge supplemental compound quads glutes, biceps femural
leg extension supplemental isolation quads
romanian deadlift supplemental compound fund,biceps femural spate
pause squat accessory compound quads fund
pause deadlift accessory compound spate/biceps femural quads, grip, trapez
pause bench accessory compound piept front delts, triceps
good morning accessory compound fund,biceps femural hip hinge
incline barbell bench
accessory
press compound piept superior front delt
str8 arm pushdown
accessory isolation lats triceps
high pull accessory isolation traps side delt
floor press accessory compound piept front delt
rack pull accessory compound spate
push press accessory compound front delts side delt
goblet squat accessory compound quads glutes
walking lunges accessory compound quads glutes, biceps femural
single leg extension
supplemental isolation quads
seated bicep curl supplemental isolation biceps
rope curl supplemental isolation biceps
alt shoulder presssupplemental compound front delts side delt, triceps
seated shoulder db
supplemental
press compound front delts side delt, triceps
pistol squat supplemental compound quads balans
leg curl supplemental isolation biceps femural
side lunge supplemental compound fund, quads biceps femural