max 95% 80% 85% 75% 70% 90%

bench press 125 119 95 101 89 83 107

dead lift 129 123 98 104 92 86 110
squat 100 95 76 81 71 67 86
total 354 336
1weeks sets reps total reps weight % Volume week 2 sets reps

day 1
bench 3 10 30 65 55% 1959
dead lift 3 10 30 67 55% 2022
squat 3 10 30 52 55% 1568
total reps weight % Volume
WEEK 1 SETS REPS TOTAL % WEIGHT VOLUME
day 1
cucanj 5 5 25 60 57 1425
ravni bench 5 5 25 85 101 2523
mrtvo dizanje 5 5 25 75 92 2298
kosi bench 3 10 30
military press 5 5 25

day2
cucanj 5 5 25
ravni bench 5 5 25
mrtvo dizanje 5 5 25

day3
cucanj 5 5 25
ravni bench 5 5 25
mrtvo dizanje 5 5 25
103
 weight reps 1 rep max
108 5 126

1 rm 1 rm %
95% 120
90% 113
85% 107
80% 101
75% 94
70% 88
65% 82
60% 76
55% 69
50% 63
WEEK 1 SETS REPS % WEIGHT VOLUME WEEK 1 SETS REPS
day 1 day 2
cucanj 1 5 60 300 1 5
1 5 70 350 1 5
1 5 80 400 1 5
1 5 80 400 1 3
1 5 80 400 1 8
1850
bench 1 5 82.5 412.5 1 5
1 5 92.5 462.5 1 5
1 5 102.5 513 1 5
1 5 102.5 512.5 1 3
1 5 102.5 512.5 1 8
2413
dead lift 1 5 75 375 1 5
1 5 85 425 1 5
1 5 95 475 1 5
1 5 95 475 1 3
1 5 95 475 1 8
2225
mylitary pr 1 5 40 200 1 5
1 5 45 225 1 5
1 5 50 250 1 5
1 5 50 250 1 5
1 5 50 250 1 5

chin ups 1 5 bez.opt. 1 5

1 5 bez.opt. 1 5
1 5 bez.opt. 1 5
1 5 bez.opt. 1 5
1 5 bez.opt. 1 5

pot.na lat-masini 3 x 10-12 kosi bench 3x10

lezeca triceps extenzija 3 x 8 - 12
vezbe za podlakticu 3 x 10 -15
vezbe za stomak 3 x 15 -20

WEEK 2 SETS REPS % WEIGHT VOLUME WEEK 2 SETS REPS

day 1 day 2
cucanj 1 5 65 325 1 5
 1 5 75 375 1 5
1 5 85 425 1 5
1 5 85 425 1 3
1 5 85 425 1 8
1975
bench 1 5 85 425 1 5
1 5 95 475 1 5
1 5 105 525 1 5
1 5 105 525 1 3
1 5 105 525 1 8
2475
1 2 110 220 1 2
1 2 110 220 kosi bench 1 8
1 1 115 115 1 8
1 1 115 115
670
3145
dead lift 1 5 85 425 1 5
1 5 95 475 1 5
1 5 110 550 1 5
1 5 110 550 1 3
1 5 110 550 1 8
2550
mylitary pr 1 5 40 200 1 5
1 5 45 225 1 5
1 5 55 275 1 5
1 5 55 275 1 5
1 5 55 275 1 5

chin ups 1 5 7 1 5
1 5 7 1 5
1 5 10 1 5
1 5 10 1 5
1 5 10 1 5

for home training assistence

dumbell floor press

dumbell inclaine naizmenicno

WEEK 2 SETS REPS % WEIGHT VOLUME WEEK 2 SETS REPS

day 1 day 2
cucanj 1 5 65 325 1 5
1 5 75 375 1 5
 1 5 85 425 1 5
1 5 85 425 1 3
1 5 85 425 1 8
1975
bench 1 5 88 440 1 5
1 5 98 490 1 5
1 3 108 324 1 5
1 3 108 324 1 3
1 3 110 330 1 8
1908
1 5 100 500 1 2
1 5 100 500 kosi bench 1 8
1 8

1000
2908
dead lift 1 5 85 425 1 5
1 5 95 475 1 5
1 5 110 550 1 5
1 5 110 550 1 3
1 5 110 550 1 8
2550
mylitary pr 1 5 40 200 1 5
1 5 45 225 1 5
1 5 55 275 1 5
1 5 55 275 1 5
1 5 55 275 1 5

chin ups 1 5 7 1 5
1 5 7 1 5
1 5 10 1 5
1 5 10 1 5
1 5 10 1 5
% WEIGHT VOLUME WEEK 1 SETS REPS % WEIGHT
day 3
75% 71 356 1 5 65
80% 76 380 1 5 75
85% 81 404 1 5 85
90% 86 257 1 5 85
75% 71 570 1 5 85
1967
75% 89 445 1 5 85
80% 95 475 1 5 95
85% 101 505 1 5 105
90% 107 321 1 5 105
75% 89 713 1 5 100
2458
75% 92 460 1 5 80
80% 98 490 1 5 100
85% 104 521 1 5 100
90% 110 331 1 5 105
75% 92 735 1 5 105
2537
75% 42.5 1 5
80% 47.5 1 5
85% 52.5 1 5
90% 52.5 1 5
75% 52.5 1 5

1 5 bez
1 5 bez
1 5 7
1 5 7
1 5 7

kosi bench 3 x 8 70

% WEIGHT VOLUME WEEK 2 SETS REPS % WEIGHT

day 3
75% 0 0 1 5 70
 80% 0 0 1 5 80
85% 0 0 1 5 90
90% 0 0 1 5 90
75% 0 0 1 5 90
0
75% 93 465 1 5 88
80% 98 490 1 5 98
85% 103 515 1 4 108
90% 110 330 1 5 105
75% 93 744 1 4 108
2544
110 220 1 1 115
70 560 1 2 110
70 560 1 2 110
1 4 100

3884
75% 0 0 1 5 90
80% 0 0 1 5 110
85% 0 0 1 5 115
90% 0 0 1 5 120
75% 0 0 1 5 120
0
75% 42.5 1 5
80% 47.5 1 5
85% 57.5 1 5
90% 57.5 1 5
75% 57.5 1 5

1 5 bez
1 5 bez
1 5 7
1 5 7
1 5 7

% WEIGHT VOLUME WEEK 2 SETS REPS % WEIGHT

day 3
75% 0 0 1 5 70
80% 0 0 1 5 80
85% 0 0 1 5 90
90% 0 0 1 5 90
75% 0 0 1 5 90
0
75% 93 465 1 5 88
80% 98 490 1 5 98
85% 103 515 1 4 108
90% 110 330 1 5 105
75% 93 744 1 4 108
2544
110 220 1 1 115
70 560 1 2 110
70 560 1 2 110
1 4 100

3884
75% 0 0 1 5 90
80% 0 0 1 5 110
85% 0 0 1 5 115
90% 0 0 1 5 120
75% 0 0 1 5 120
0
75% 42.5 1 5
80% 47.5 1 5
85% 57.5 1 5
90% 57.5 1 5
75% 57.5 1 5

1 5 bez
1 5 bez
1 5 7
1 5 7
1 5 7
VOLUME

425
475
525
525
500
2450
400
500
500
525
525
2450

5
5
35
35
35

VOLUME
 440
490
432
525
432
2319
115
220
220
400

3274
450
550
575
600
600
2775

5
5
35
35
35

VOLUME
 440
490
432
525
432
2319
115
220
220
400

3274
450
550
575
600
600
2775

5
5
35
35
35
exerciese for arm wrestling

raditi zgibove sa peskirima

DAY 1 SET REP WEIGHT VOLUME

bench press
pin press (from chest) 1 104
pin press( from middle)
board press
dumebel floor
dead lift
dead lift with straight legs
dead lift stood on board
sumo dead lift
box squat
biceps curl with fat bar
forearms and grip

11.2.20 20.2.20

pin press from chest 4 x84 4x84

2x89 1x89
2x94 1x94
1x99 1x99
1x104 1x104