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Antrenament Sala 2020 PDF
Antrenament Sala 2020 PDF
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-)