Ponedelnik

-Bench press, 4 sets, 10-6 reps /90-120sec

-Incline press, 3 sets, 10-6 reps /90-120sec
-Dips, 3 sets, 12-10 reps /90-120sec
-Dumbbel shoulder press, 3 sets, 10-6 reps /60sec
-Lateral raises, 3 sets, 12-8 reps /60sec
-Skullcrushers, 3 sets, 12-8 reps /60sec
-Triceps pushdown, 3 sets, 12-8 reps/60sec
-Cable rope crunch, 3 sets, 15 reps/45sec
-Dumbbell side bend, 3 sets, 15 reps/45sec
-Hanging knee raise, 3 sets, 20 reps/45sec

Vtornik
-Deadlift, 4 sets, 10-6 reps /90-120sec
-Barbell row, 3 sets, 10-6 reps /90-120sec
-Lat pull down, 3 sets, 12-8 reps /90-120sec
-Close grip pull down, 12-8 sets, 8 reps /90-120sec
-Preacher curls, 3 sets, 12-10 reps /60sec
-Hammer curls, 3 sets, 12-10 reps /60sec
-Incline dummbbell curls, 3 sets, 12-10 reps /60sec

Sreda
-Squad, 4 sets, 15-8 reps /90-120sec
-Leg press, 3 sets, 12-8 reps /90-120sec
-Leg extensions, 3 sets, 12-8 reps /90-120
-Dumbbell lunges, 3 sets, 12-8 reps /90-120
-Leg Curls, 3 sets, 12-8 reps /90-120
-list 4 20reps 45sec

Cetvrtok odmor
Petok
-Dumbbell pre,s 4 sets, 12-8reps/ 90-120sec
- Incline Dumbbell press, 3 sets, 12-8/ 90-120sec
-Dummbbell fly, 3 sets, 12-8/ 90-120sec
- Overhead barbbell press, 3 sets, 12-8/ 60sec
- Wide grip upright row, 3 sets, 12-8/ 60sec
- Front rise , 3 sets 12-8
- Triceps v-bar press down, 3 sets 12-8/ 60sec
- triceps dips, 3 sets, 20-15/ 60sec
Subota
- Pull up so pomos 4 sets, 12-8/ 90-120sec
- T-bar row, 3 sets 12-8/ 90-120sec
-Single-Arm Dumbbell Row, 3 sets 12-8/ 90-120sec
-Seated Cable Row, 3 sets 12-8/ 90-120sec
-Dumbbell stugs, 3 sets, 15-10/ 60sec
- Regular EZ Bar Curl 3 sets, 12-8/ 6060sec
- Standing Cable Curl 3 sets, 12-8/ 60sec

Giant super sets 3/45

- Reverse crunches 20
- Side crunches 20
- Cross leg crunches 20

Cardio
2x15min HIT (20sec sprint, 40sec joging),(20sec na najaka brzina,40sec sredno nivo brzina na tocak),
(20sec burpees, 40sec jumping jack)
1x30 trcanje so sporo tempo