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Grupa Musculara Exercitiu Seturi Repetari
Cvadriceps Genuflexiuni fara greutate la bancuta 4 10
https://www.youtube.com/watch?v=XNzS1vr4JxE
Fandari cu piciorul in spate 3 8-10
https://www.youtube.com/watch?v=sjlsISvHyZs
Extensii la aparat 3 10
https://www.youtube.com/watch?v=ndKAF-VUhzM
Biceps Femural Flexii la aparat 3 10
https://www.youtube.com/watch?v=1Tq3QdYUuHs
Gambe Ridicari din sezut la aparat 3 20
Miercuri
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Grupa Musculara Exercitiu Seturi Repetari
Spate Tractiuni la helcometru cu priza normala 3 10
https://www.youtube.com/watch?v=JEb-dwU3VF4
Tractiuni la helcometru cu priza inversa 3 10
https://www.youtube.com/watch?v=apzFTbsm7HU
Ramat la cablu din sezut 3 10
https://www.youtube.com/watch?v=GZbfZ033f74
Biceps Flexii cu Z-ul 3 10
https://www.youtube.com/watch?v=zG2xJ0Q5QtI
Flexii cu gantera din inclinat 3 10
https://www.youtube.com/watch?v=soxrZlIl35U
Flexii hammer ( ciocane ) alternativ 3 10
https://www.youtube.com/watch?v=TwD-YGVP4Bk
Umeri Ridicari cu gantere din lateral, sezut 3 10
https://www.youtube.com/watch?v=nOx4hDCiZJE
Ridicari cu gantere din fata 3 10
https://www.youtube.com/watch?v=gzDawZwDC6Y
Butterfly cu discuri de 2 kg 3 10
https://www.youtube.com/watch?v=vrh26GhBD7s