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  • Plan 3

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    petar novakovic
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    This document outlines a weekly workout plan split into different days focusing on different muscle groups. Monday is a push day working the chest, shoulders and triceps with exercises like bench press, shoulder press, chest press, and tricep extensions. Tuesday is a pull day working the back and biceps with pull ups, rows, lat pulldowns and bicep curls. Wednesday targets legs and abs with squats, split squats, leg curls and extensions, and calf raises. Thursday and Sunday are rest days. Friday is an upper body day repeating some push exercises. Saturday finishes the week with a lower body focus on squats, deadlifts, split squats, leg curls and calf raises

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    plan 3

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    This document outlines a weekly workout plan split into different days focusing on different muscle groups. Monday is a push day working the chest, shoulders and triceps with exercises like bench press, shoulder press, chest press, and tricep extensions. Tuesday is a pull day working the back and biceps with pull ups, rows, lat pulldowns and bicep curls. Wednesday targets legs and abs with squats, split squats, leg curls and extensions, and calf raises. Thursday and Sunday are rest days. Friday is an upper body day repeating some push exercises. Saturday finishes the week with a lower body focus on squats, deadlifts, split squats, leg curls and calf raises

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    © All Rights Reserved
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    7 views3 pages

    Plan 3

    Uploaded by

    petar novakovic
    This document outlines a weekly workout plan split into different days focusing on different muscle groups. Monday is a push day working the chest, shoulders and triceps with exercises like bench press, shoulder press, chest press, and tricep extensions. Tuesday is a pull day working the back and biceps with pull ups, rows, lat pulldowns and bicep curls. Wednesday targets legs and abs with squats, split squats, leg curls and extensions, and calf raises. Thursday and Sunday are rest days. Friday is an upper body day repeating some push exercises. Saturday finishes the week with a lower body focus on squats, deadlifts, split squats, leg curls and calf raises

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    © All Rights Reserved
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    of 3

    PONEDELJAK-PUSH

    Kosi bench press sa bucicama 4 x 8-12 (12.5)


    Dumbbell shoulder press 4 x 8-12(6)
    Chest press 4 x 8-12 (35)
    Dumbell lateral raise 3 x 10-15(4-5)
    Rope push down 3 x 12-15 (8-10)

    UTORAK- -PULL
    Pull ups 4 x max
    Barbell row 4 x 8-12 (30)
    Lat pulldown 4 x 8-12 (35) (neutralan hvat)
    Vuca 1 rukom sedeci 4 x 8-12(15)
    Bicep curl 3 x 8-12 (7)

    SREDA-LEGS AND ABS


    Barbell squats 4 x 6-10 (35)
    Bulgarian split squats 3 x 8-12 (po nozi)(6-8)
    Leg curl 4 x 10-15 (15)
    Leg extension 4x 8-12 (35-40)
    Sitting calf raise 4 x 10-15(15-20)
    CETVRTAK-ODMOR

    PETAK-UPPER BODY
    Kosi bench press sabucicama 4 x 8-12 (12.5)
    Pull ups 4x max

    Sitting dumbbell shoulder press 4 x 8-12 (10)


    Barbell row 4 x 8-12 (30)
    Seated bicep curl 3 x 8-12 (7)
    Rope push down 3 x 12-15 (8-10)

    SUBOTA-LOWER BODY
    Barbell squat 4 x 8-12 (35)
    Romanian deadlift 4 x 8-10 (37.5)
    Bulgarian split squat 3 x 6-10 (6-10kg)
    Leg curl 4 x 10-15 (15)
    Seated calf raise 4 x 10-15 (15-20)

    NEDELJA-Odmor

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