Push/pull/legs :
Ce ati schimba la el? Accept orice sugestii..
PULL 1
Barbell rows 4x5, 1x5+
4x8-12 Pulldowns
4x8-12 one arm-dumbbell rows
5x15-20 face pulls
4x8-12 hammer curls
4x8-12 dumbbell curls
3x8-12 barbell shrugs
4x12-15 weighted ab-crunch machine
PUSH 2
4x5, 1x5+ bench press
3x8-12 Dumbbell shoulder press
3x8-12 flat dumbbell press
3x8-12 cable flyes
3x8-12 triceps pushdowns superset cu 3x8-12 standing lateral raises
3x8-12 close grip bench press superset cu 3x12-15 lateral raises
LEGS 3
3x5, 1x5+ squat
3x8-12 Romanian Deadlift
3x8-12 leg press
3x8-12 leg curls
5x8-12 calf raises
2 exercitii pentru abdomen
PULL 4
Deadlifts 1x5,1x5+
4x8-12 Pulldowns
4x8-12 T-bar row
5x15-20 face pulls
4x8-12 hammer curls
4x8-12 dumbbell curls
3x8-12 barbell shrugs
PUSH 5
4x5, 1x5+ overhead press
3x8-12 Flat dumbbell press
3x8-12 incline dumbbell press
3x8-12 cable flyes
3x8-12 weighted tricep dips SS 3x8-12 standing lateral raises
3x8-12 triceps pushdowns SS 3x12-15 lateral raises
LEGS 6
3x5, 1x5+ squat
3x8-12 Romanian Deadlift
3x8-12 leg press
3x8-12 leg curls
5x8-12 calf raises
4x15-20 cable crunches
Imi place cum arata. As zice sa mai variezi insa numarul de repetari. Faci multe. Mai du-te si pe la 4-6. Nu?
