PRSA RAMENA TRICEPS 1

BENCH 4 X 8
BUČICE KOSA KLUPA 4 X 8

NOGE 1
ČUČANJ 4 X 10
MRTVO DIZANJE 4 X 8
ISKORAK 4 X 8
PRESA 4 X 8
ZADNJA LOŽA 3 X 12
PREDNJA LOŽA 3 X 12
LISTOVI 3 X 10

PRSA RAMENA TRICEPS 2

RAZVLAČENJE NA SPRAVI 4 X 12

RAZVLAČENJE BUČICE RAVNA KLUPA 4 X 12

RAZVLAČENJE NA SPRAVI ODOZDO 4 X 12

PREDNJI RAMENI POTISAK BUČICAMA 3 X 10

SJEDEĆE RAZRUČENJE BUČICAMA 3 X 10

FACEPULLS 3 X 10

TRICEPS EKSTENZIJA NA SAJLI 3 X 10

TRICEPS EKSTEZNIJA SA KONOPCEM 3 X 10

LEĐA:

Back Hypertrophy Workout

Optional: Turn your last set of each exercise into a rest-pause set .
Barbell Row

Warm up  and 3 sets of . . .

8 to 10 reps (~75% of 1RM )
Dumbbell Row

3 sets of . . .
8 to 10 reps
Wide-Grip Pull-Up or Chin-Up

3 sets of . . .
8 to 10 reps
(Do as many as you can if you can’t get at least 8 reps, and add weight if you
can do more than 10.)
Standing Lat Pushdown

3 sets of . . .
8 to 10 reps

Back Power Workout

Barbell Deadlift

Warm up and 3 sets of . . .  

2 to 3 reps (~90% of 1RM )
Barbell Row
 3 sets of . . .  
4 to 6 reps (~85% of 1RM)
Wide-Grip Lat Pulldown

3 sets of . . .  
4 to 6 reps
Dumbbell Row

3 sets of . . .  
4 to 6 reps

Back Strength Workout

Barbell Deadlift

Warm up and 3 sets of . . .  

4 to 6 reps (~85% of 1RM )
Barbell Row

3 sets of . . .  
4 to 6 reps
Wide-Grip Lat Pulldown

3 sets of . . .  
4 to 6 reps
Close-Grip Cable Row

3 sets of . . .  
4 to 6 reps