Prva nedela

Ponedelnik noge
Squats 4 15 90sec
Leg press 4 15 90sec
Leg extension 3drop 10/10/10, plus 10 racekor 10 cucnevi 10 racekor 10 cucnev 90sec
Calves press 5 30 60sec
Hanging leg raise I lying leg raises 5x20 60sec
Vtornik grudi I ramo
Db bech press 3 dropseta 10/10/10 90sec
Incline cable fly I db floor press 4 10-12 45 sec
Db fly I pushup 3 12 90sec
Smith military press I lying upright cable row 4 12 90sec
Side I front raise 3 12 60sec
Bent-over cable rear delt I rope pull 3 10 45 sec
Sreda ruka
Reverse grip cable triceps I cable overhead triceps 4 12 90sec
Single arm overhead cable I single arm kickback cable 3 12 45
Close grip pushup I bench dips 3 otkaz 30sec
Ez-bar spider curls I grip ez bar curl 3 10 90sec
Reverse-grip db curl I db hammer curl 3 10
Cable curl 4drop set 10/10.10

Cetvrtok
Deadlifts 4 10 90sec
Seated leg curl I glute ham raises 4 10 posledniot set drop set 10/10/10 60sec
Cable sriff- legged deadlift 3 10 60sec
Decline cross body situp I cross body sit up 5 20 60se

Petok grb
Lat pulldowns 4 10-12 90sec
Pullup I rope lat pulldown 3 10 60sec
Arm db row I single inverted row 3 10 90sec
Db pullovers I db shrugs 3 15
Calf 5 20
Vtora nedela
Ponedelnik
Leg extensio 4 20,15,10,20 45sec
Leg press 5 30,20,10,20,30 60sec
Alt bb lunge I squat combo 3 10 60sec
Seated calf press 5 30,20,10,20,30 60sec
Lying leg raise, exercise ball knee tuck I plank 5 20
Vtornik
Cheast machine press 3 20,15, 10/10 45sec
Incline smith machine press 3 20,10,10/10 60sec
Cable fly 3 20,15,10/10
Wide-hands pushup 4 do otkaz 30sec
Bb front raise I sholder press combo 3 10 90sec
Side raise 3 10/10 60sec
Db rear delt fly 3 10/10/10 60sec
Sreda
Overhead triceps extension 4 15,posleden drop set 60sec
Seated rope extenson 3 10/10/10 90sec
Dips 3 10 90sec
Ez bar spider curl I standing banded biceps curl 4 10-12 60sec
Low cable ez bar curl 3 10/10/10 60sec
Incline db curl 3 10/10 60sec
Cetvrtok
Deadlift 4 8, 5, 5/5, 8/8 90sec
Rack deadlifts I bandedn good morning 3 10 I 20 90sec
Lying hamstring curl 3 20,10/10, 10/10/10 60sec
Standing cable hamstring curl 4 20,15,10,10 namlues kilaza bez pauza
Db arm situp, rollots I crunches 5 po 20
Petok
Pull-ups 4 10/10 60sec
Hammer row 3 10/10 60sec
Smith mahcine row 3 10/10 60sec
Cable straight-arm pulldown I high-pulley cable row 3 10 90sec
Single-leg stanind db calf raises 5 20 60sec