Push day

Chest:
Floor press: 5 x 12 – 10 – 10 – 8 – 6
Floor Fly’s: 4 x 12 – 10 - 8 – 8
Grada na koso- press: 5 x 12 – 10 – 10 – 8 – 6
Shoulder:
Sedejki shoulder press: 4 x 12 + stoejki letanje: 4 x 12
Stoejki lateral raise: 4 x 10 + sedejki letanje: 4 x 12
Triceps:
Celna so sipka: 4 x 12
Dumbell kickbacks: 4 x 12

Pull day:
GRB:
Veslanje podprena na kreveto: 5 x 12 – 10 – 8 – 6 – 4
Stoejki latovi tesno so 2 sekundi drzanje: 4 x 12 – 10 – 10 – 10
Barbell Row: 4 x 12 – 10 – 8 – 6
Zadno ramo:
Navednata na klupa: 4 x 12
Stoejki navednata: 4 x 12
Biceps:
Dumbell: 4 x 12 – 10 – 10 – 8
Hammer curl I dvete istovremeno : 4 x 12 – 10 – 10 - 8

Legs:
Squats so sipka : 5 x 12 – 10 – 10 – 8 – 6
Sumo Squat: 4 x 12 – 8 – 6 - 6
Bulgarian split: 4 x 12
Istegnuvanje so barbell: 4 x 12 – 10 – 8 – 6
Na skalite listovi bez tezina: 5 x 12
Hipthrust: 4 x 12 – 10 – 8 – 8
Kardio: 20 min
Push day #2
Chest:
Barbell bench flat: 5 x 12 – 10 – 10 – 8 – 6
Floor Fly’s: 4 x 12 – 10 – 6 – 6
Grada na koso barbell: 5 x 12 – 10 – 8 – 6 – 6
Shoulder:
Stoejki shoulder press barbell: 4 x 12 + sedejki letanje: 4 x 12
Stoejki lateral raise: 4 x 10 + stoejki letanje: 4 x 12
Triceps:
Skullcrusher: 5 x 15 – 12 – 12 – 10 – 8
Triceps overhead extension: 4 x 12
Pull day #2:
GRB:
Barbell row: 5 x 10 – 8 – 8 – 6 – 6
Dumbell row: 5 x 12 – 10 – 10 – 10 – 8
Superman Fly’s: 4 x 12
Zadno ramo:
Navednata na klupa: 4 x 12
Stoejki navednata: 4 x 12
Biceps:
Barbell curl: 4 x 12 – 10 – 10 – 10
Hammer curl inside so 2 sekundi drzanje: 4 x 12 – 12 – 10 – 10

Legs #2:
Squats: 5 x 12 – 10 – 10 – 8 – 8
Deadlift: 4 x 12 – 10 – 8 – 6
Lunges na siroko na napred u mesto: 4 x 12 od noga
Hipthrust: 4 x 12 – 10 – 8 – 6
Istegnuvanje so dumbell: 4 x 12 – 10 – 10 – 8
Na skalite listovi bez tezina: 5 x 12 so 2 sekundi drzanje
Kardio: 20 min

Upper body #1
Floor press: 4 x 12 – 10 – 8 – 6
Floor Fly: 4 x 12
Dumbell row siroko: 4 x 12 - 10 – 8 – 6
Veslanje: 4 x 12
Shoulder Triset: 3 x 10: Press stoejki – letanje – navednata
zadno
Skullcrusher : 4 x 12
Dumbell curl: 4 x 12
Lower Body #1
Sumo squat 4 x 12 – 10 – 10 – 8
Calves 4 x 12 na skalite
Reverse Lunges: 4 x 12 od noga
Squat: 4 x 12
Hipthrust: 4 x 12 – 10 – 8 – 6
Kardio: 10-15 min

Upper body #2
Chest press barbell: 4 x 12 – 10 – 8 – 6
Barbell chest press koso: 4 x 12 – 10 – 10 – 8
Bentover row so sipka na vrv fanata: 4 x 12 – 10 – 8 – 6
Barbell row: 4 x 12
Shoulder Triset: 3 x 12: Press stoejki – letanje – navednata
zadno
Overhead triceps so eden dumbell: 4 x 10
Dumbell curl dvete u isto vreme (biceps): 4 x 12
Lower Body #2
Squat: 5 x 15 – 12 – 12 – 10 – 8
Sumo squat tezina kaj gradite 4 x 12 – 10 – 10 – 8
Deadlift pull: 4 x 15 – 12 – 10 – 6
Calves 4 x 12 na skalite
Hipthrust: 5 x 12 – 10 – 8 – 8 – 6
Kardio: 15-20 min