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    8 views1 page

    Program 242424 PDF

    Uploaded by

    Marian

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 1

    LUNI Marti Miercuri Joi Vineri

    leg day chest + abs leg day (cardio) + back arms leg day + shoulders
    Squats - 4 sets Barbell Incline Bench Press - 4 sets Bicycle - 30 min Close-Grip Barbell Bench Press - 3 sets Squats - 4 reps
    (8-55kg; 8-55kg; 10-40kg; 10-40kg) (10-30kg; 10-35kg; 8-40kg; 8-45kg) (variation of speed and level) (8-40kg: 10-35kg; 12-30kg) (8-55kg; 8-55kg; 10-40kg; 10-40kg)
    Leg Press - 4 sets Incline Dumbbell Press - 3 sets Bend Over Barbell Row - 3 sets Cable Rope Overhead Triceps Extension - 3 sets Dumbbel Rear Lunges - 3 sets
    (8-70kg; 8-70kg; 10-50kg; 10-50kg) (8-17.5kg; 8-15kg; 8-15kg) (6-45kg; 6-45kg; 8-35kg) (6-17.5kg; 8-15kg; 12-12.5kg) (10-15kg; 12-10kg ;14-5kg)
    Standing Calf Raises - 4 sets Incline Dumbbell Flyes - 3 sets Seated Cable Rows - 3 sets Triceps Pushdown - 2 sets Lying Leg Curls - 3 sets
    (12-35kg; 12-35kg; 20-25kg; 20-25kg) (8-12.5kg; 10-10kg; 12-8kg) (8-55kg; 10-45kg; 12-35kg) (15-20kg; 15-20kg) (10-30kg; 12-25kg; 15-20kg)
    Romanian Deadlift - 3 sets Pushups V-Bar Pulldown - 3 sets Barbell Curl - 4 sets Seated Dumbbell Shoulder Press - 4 sets
    (12-35kg; 10-45kg; 8-55kg) (100 reps) (12-40kg; 12-40kg; 12-) (10-15kg; 10-15kg; 8-25kg; 8-25kg) (10-8kg; 8-10kg; 6-12.5kg; 6-12.5kg)
    Leg Extension - 3 sets Cable Crunch - 3 sets Barbell Shrug - 3 sets Dumbbell Alternate Biceps Curl - 4 sets Bend-Over Dumbbell Lateral Press - 4 sets
    (10-25kg; 12-20kg; 15-15kg) (20-50kg; 20-55kg; 15-60kg) (6-30kg; 6-25kg; 8-20kg) (12-8kg; 10-10kg; 8-12.5kg; 8-12.5kg) (12-5kg; 12-5kg; 10-7kg; 8-10kg)
    Hyperextensions - 3 sets Standing Biceps Cable Curl - 3 sets Barbell Press Behind Neck - 3 sets
    (12 reps) (15-15kg; 12-20kg; 8-25kg) (8-40kg; 8-;10-)

    LUNI MARTI MIERCURI JOI VINERI


    legs chest cardio + back arms leg + shoulder
    Smith Machine Squat - 4 sets Barbell Bench Press - 4 sets Bicycle - 30 min Bench Dips - 4 sets Seated Calf Raise - 4 sets
    (8-50kg; 8-50kg; 10-40kg; 10-40kg) (20-30kg; 15-35kg; 12-45kg; 10-50kg) (variation of speed and level) (12-5kg;12-10kg; 10-15kg; 10-15kg) (20-20kg; 20-25kg; 15-30kg; 15-40kg)
    Leg Press - 4 sets (superset w/ GbltSQB) Incline Dumbbell Press - 4 sets Assisted Pull-Up - 4 sets EZ Triceps Press - 4 sets Hack Squat - 3 sets
    (10-80kg; 10-80kg; 12-65kg;12-65kg) (12-17.5kg; 12-15kg; 10-15kg) (8-10 reps) (10-10kg; 10-15kg; 10-15kg 8-20kg) (12-40kg; 10-30kg; 8-25kg)
    Goblet Squat - 4 sets (superset w/ LPrs) Flat Dumbbell Flyes - 3 sets T-Bar Row - 5 sets Revers Grip Triceps Pushdown - 3 sets Dumbbel Rear Lunges - 3 sets
    (12; 12; 10; 10) (15-12.5; 15-12.5kg) (10-; 10-; 8-; 8-; 5-) (15-12-5kg; 15-15kg; 15-15kg) (10-15kg; 12-10kg ;14-5kg)
    Dumbbell Lunges - 3 sets Chest Dips - 3 sets Seated Cable Rows - 3 sets Alternate Incline Dumbbel Curl - 3 sets Arnold Dumbbell Press - 3 sets
    (10-; 12-; 12-) (10 reps) (8-55kg; 10-45kg; 12-35kg) (8-8kg; 8-10kg; 6-12.5kg) (10-8kg; 8-10kg; 6-12.5kg)
    Leg Extensions - 3 sets Pushups Hyperextensions - 3 sets Barbell Curls Lying Incline - 3 sets One Arm Side Laterals - 3 sets
    (10-25kg; 12-20kg; 15-15kg) (100 reps) (12 reps) (10-15kg; 12-20kg; 12-20kg) (12-5kg)
    Lying Leg Curls - 3 sets Standing Biceps Rope Curl - 3 sets Front Plate Raise - 3 sets
    12-30kg; 12-25kg; 15-20kg) (12-17.5kg; 12-20kg; 12-25kg) (12-10kg)

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