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  • Saptamana 2

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    Diana Marcu
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    The document provides a weekly workout plan consisting of: Monday: Lower body focused workout including glute bridge, donkey kickbacks, frog pumps, hip thrusts, clam shells, sumo squats, and glute bridges with and without weight. Tuesday: Upper body and abs workout including rows, bicep curls, tricep extensions, chest presses, tricep extensions, planks, lateral raises, and front raises. Wednesday: Rest day. Thursday: Leg focused workout including bodyweight squats, lunges, step ups, calf raises, and jump squats. Friday: Cardio and abs workout with increasing reps on ab exercises.

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    The document provides a weekly workout plan consisting of: Monday: Lower body focused workout including glute bridge, donkey kickbacks, frog pumps, hip thrusts, clam shells, sumo squats, and glute bridges with and without weight. Tuesday: Upper body and abs workout including rows, bicep curls, tricep extensions, chest presses, tricep extensions, planks, lateral raises, and front raises. Wednesday: Rest day. Thursday: Leg focused workout including bodyweight squats, lunges, step ups, calf raises, and jump squats. Friday: Cardio and abs workout with increasing reps on ab exercises.

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    5 views2 pages

    Saptamana 2

    Uploaded by

    Diana Marcu
    The document provides a weekly workout plan consisting of: Monday: Lower body focused workout including glute bridge, donkey kickbacks, frog pumps, hip thrusts, clam shells, sumo squats, and glute bridges with and without weight. Tuesday: Upper body and abs workout including rows, bicep curls, tricep extensions, chest presses, tricep extensions, planks, lateral raises, and front raises. Wednesday: Rest day. Thursday: Leg focused workout including bodyweight squats, lunges, step ups, calf raises, and jump squats. Friday: Cardio and abs workout with increasing reps on ab exercises.

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    © All Rights Reserved
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    of 2

    SAPTAMANA 2

    LUNI - FESE

    Activare musculara

    Glute bridge x 20 +
    Donkey kickbacks x 20 +
    Frog pumps x 20
    x4

    Hip thrust 4 x 15 reps

    Fandari x 10/picior +
    Mers laterala cu banda x 15/picior
    x4

    Sumo squats 4 x 20 reps

    Glute bridge x 20 reps (cu greutate) + 20 reps


    (fara greutate) + 20 sec mentinere
    x 4 serii

    MARTI - UPPER & ABS (la abs crestem reps cu 5-10 reps pe exercitiu)

    Ramat x 15/brat +
    Biceps x 20 +
    Extensii x 20
    x4

    Impins la piept x 20 +
    Triceps x 15/brat +
    Plank x 30”
    x4

    Ridicari laterale x 10 +
    Ridicari frontale x 10
    x4

    MIERCURI - REST

    JOI - PICIOARE

    Genuflexiuni 4 x 20

    Indreptari 4 x 15
    Step ups 4 x 15/picior

    Calf raises x 20 +
    Izometrie in genuflexiune x 30”
    x4

    Jumps squats in & out 4 x 20

    VINERI - CARDIO & ABS (la abs crestem reps cu 5-10 reps pe exercitiu)

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