EXERCITIU SETURI REPETARI Greutatea folosita*

Pull ups 4 10/10/2x epuizare

Wide grip lat pulldown
Bent barbbell row
Machine row
Hiperextensii la cadru
Dumbbell shrugs
Close grip bench press
Skull crushers
ZIUA 1-SPATE+TRAPEZ+TRICEPS
Cable tricep press
down
3 10-14
4 8-12
3 10-14
4 10-12
4 10-12
3 10-12
3 10-12
4 10-12

ZIUA 2-PIEPT+BICEPS
EXERCITIU SETURI REPETARI Greutatea folosita*
Pull ups 4 10/10/2x epuizare
Wide grip lat pulldown 3 10-14
Bent barbbell row 4 8-12
Machine row 3 10-14
Hiperextensii la cadru 4 10-12
Dumbbell shrugs 4 10-12
Close grip bench press 3 10-12
Skull crushers 3 10-12
EXERCITIU SETURI REPETARI Greutatea folosita*
Incline dumbbell press 4 8-10
Barbbell press 4 8-10
Machine press 3(pe fiecare brat) 10-12
Narrow-grip chest pres 3 10-12
Cable flyes 4 10-12
Barbell curl EZ 4 10-12
Dumbbell curl 3 8-10
Cable hammer curl 4 10-14

ZIUA 3-PICIOARE+ABS

EXERCITIU SETURI REPETARI Greutatea folosita*

Barbell squat 4 8-10
Leg press 4 10-12
Seated leg 4 10-12
extensions
Lying leg curl 3 10-12
Smith calf raises 4 14-18
Leg pres calf raises 4 14-18

ZIUA 4-UMAR+BRATE
EXERCITIU SETURI REPETARI Greutatea folosita*
Dumbbell overhead 4 8-10
press
Cable latreral flyes 3 10-12
Arnold press 4 10-12
Seated bent over rear 4 10-12
delt
Preacher curls (scoot) 4 10-12
Barbell EZ (priza 4 8-10
inversa)
Reverse cable 4 12-14
extension
Dips 3 10-12