Dakle radi se o 5 dana u tjednu Pull,push,legs,rest,chest- back,arms,rest ( + moguce umjesto resta jos jednom noge)
Pull
Deadlifts 5 x 12,10,8,8,6
Bent over barbell rows 4 x 12,10,8,6
T-Bar rows 4 x 12,10,10,8
Chin ups 4 x 6
Standing alternate curls 4 x 10-8
Preacher curls 4 x 12,10,8,6
Concentration curls 3 x 12-15
Shrugs 3 x max
Push
Dumbell press 5 x 12,10,8,8,6
Incline bench press 4 x 12,10,8,6
Flyes 4 x 15
Military press 4 x 12,10.8,6
Dumbell lateral 4 x 8-10
Skullcrushers 4 x 12,10,8,8
Triceps pushdowns 3 x 8-10
Legs
Squats 5 x 15,12,10,8,6
Leg extensions 4 x 10
Hamstring curls 4 x 10
Lunges 4 x 10
Chest – back
Dumbell press superset with incline bench press 4 x 12,10,8,6
Flyes superset with pullover 4 x 12,10,8,6
Chin up ( wide ) 4 x max
Bent over barbell row superset with dumbell row 4 x 10
Arms
21's superset with alternate dumbell curls 4 x 10 – 12
Skullcrushers superset with close grip press 4 x 10 – 12
Preacher curls superset with hammer curls 4 x 12 – 12
Pushdowns superset with dips 4 x 10 -12
Front dumbell raise superset with lateral raise 4 x 12 -15
Pull
Deadlifts 5 x 12,10,8,8,6
Bent over barbell rows 4 x 12,10,8,6
T-Bar rows 4 x 12,10,10,8
Chin ups 4 x 6
Standing alternate curls 4 x 10-8
Preacher curls 4 x 12,10,8,6
Concentration curls 3 x 12-15
Shrugs 3 x max
Push
Dumbell press 5 x 12,10,8,8,6
Incline bench press 4 x 12,10,8,6
Flyes 4 x 15
Military press 4 x 12,10.8,6
Dumbell lateral 4 x 8-10
Skullcrushers 4 x 12,10,8,8
Triceps pushdowns 3 x 8-10
Legs
Squats 5 x 15,12,10,8,6
Leg extensions 4 x 10
Hamstring curls 4 x 10
Lunges 4 x 10
Chest – back
Dumbell press superset with incline bench press 4 x 12,10,8,6
Flyes superset with pullover 4 x 12,10,8,6
Chin up ( wide ) 4 x max
Bent over barbell row superset with dumbell row 4 x 10
Arms
21's superset with alternate dumbell curls 4 x 10 – 12
Skullcrushers superset with close grip press 4 x 10 – 12
Preacher curls superset with hammer curls 4 x 12 – 12
Pushdowns superset with dips 4 x 10 -12
Front dumbell raise superset with lateral raise 4 x 12 -15
Comment