זאת הu/l של f5 והחלפתי דדליפט רומני בדדליפט רגיל וt bar row ב pendlay row
Upper A
Bench 3x5
Incline Bench 3x8
Lat Pulldowns 3x8 (any grip)
Bent Over Rows 3x8
Curls 3x10/Reverse Flies 3x12 Superset
Lower A
Squats 3x5
Weighted Back Extensions 3x8
Leg Press 3x10
Leg Curls 3x10
Ab work 3x15/Calf raises 3x12 Superset
Upper B
OHP 3x5
Flies 3x10
Pullups 3x8
T bar Rows 3x8
Face Pulls 3x12/Tricep pressdowns 3x10 Superset
Lower B
Front Squat 3x5
Deadlift 3x8
Leg Extensions 3x10
Leg Curls 3x10
Ab work 3x15/Calf Raises 3x12 Superset
?
Upper A
Bench 3x5
Incline Bench 3x8
Lat Pulldowns 3x8 (any grip)
Bent Over Rows 3x8
Curls 3x10/Reverse Flies 3x12 Superset
Lower A
Squats 3x5
Weighted Back Extensions 3x8
Leg Press 3x10
Leg Curls 3x10
Ab work 3x15/Calf raises 3x12 Superset
Upper B
OHP 3x5
Flies 3x10
Pullups 3x8
T bar Rows 3x8
Face Pulls 3x12/Tricep pressdowns 3x10 Superset
Lower B
Front Squat 3x5
Deadlift 3x8
Leg Extensions 3x10
Leg Curls 3x10
Ab work 3x15/Calf Raises 3x12 Superset
?
