Joi Upper Body

Exercitii Sets Rep Load Rest Tempo Observatii

Dumbell Standing Shoulder Press 1 12 4/4
2 10 4/4
3 10 4/4
4 8 5/5
Wide Grip Lat Pulldown 1 15 Cresteti greutatea la
2 15 ultimele serii.
3 12
4 12
Cable Seated Row 1 12 Cresteti greutatea la
2 10 fiecare serie !
3 8
4 6
Dumbell Lateral Raise 1 15+15 2/2
+ 2 15+15 2/2
Dumbell Front Raise 3 15+15 2/2

Dumbell Bench Press 1 20 3/3

2 15 3/3
3 12 4/4
4 10 4/4
Hammer biceps curls 1 15 3/3
2 15 3/3
3 15 3/3
4 15 3/3
Overhead DB Triceps Extension 1 15 5kg
2 15 5kg
3 15 5kg
4 15 5kg
 Vineri Lower Body

Exercitii Sets Rep Load Rest Tempo Observatii

Hip Thrust 1 15 15-15 2 serii de 15 de incalzire
2 15 15-15 fara greutate in care
3 12 20-20 strangi fesierul sus.
4 12 20-20
Lunges Back Foot Elevated 1 10/10 3kg/3kg 10 reps pe fiecare picior
2 10/10 3kg/3kg si 3 kg in fiecare mana
3 10/10 3kg/3kg
4 10/10 3kg/3kg
Heels Elevated Goblet Squat Banded 1 15 10kg 1 disc sub fiecare calcai
2 15 10kg
3 15 10kg
4 15 10kg
Romanian Deadlift 1 15 3/3 Fundul impins in perete
2 15 3/3 si faci flexia din trunchi
3 15 3/3 spre inainte

Cable Kickback 1 12/12

2 12/12
3 12/12
4 12/12
Single Leg Lying Leg Curl 1 10 Fiecare picior cate 10
2 10 reps
3 10
4 10
Glute Bridges Marches 1 10/10 Toate 3 exercitii se
Frog Pump 2 50 executa unul dupa altul
Fire Hydrants 3 fara pauza. Pauza este
4 dupa terminarea unui set