ייעוץ Upper lower work out

[ronagever]

איך התוכנית הזאת? אחרי חצי שנה של ab די מיציתי...

Day 1 - Upper power
Bench Press 5X3
Incline Bench press 5X3

Low Seated Row 10X3
Weight Pull Ups maximumX3
pulley pullups 10X3

Overhead Press 5X3
Face pulls 12X4
Dumbell lateral raises 10X3

barbell curls 10X3
skull crushers 10X3

Day 2 - Lower power
Deadlift 3X3
Squat 5X3
Leg press 10X5
Leg curl 10X3
Calfs 10X4


Day 4 - Upper hypertrophy
Bench press 10X3
incline dumbell press 10X3

Low seated row 8X3
Dumbell Row 10X3
wide pull ups maximumx3

Dumbell lateral raises 8X3
Overhead press 10X3

Seated dumbell curls 10X3
Hammers 10X3

skull crashers 10X3
מקבילים 10X3

Day 5 - lower hypertrophy
Squat 10X3
lunges 10X3
leg curls 12X3
leg press 10X4
seated calf excersize 12X4
Calf press 12X3

 

[Mike Bikov]

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