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היי אני בן 42 שוקל 74 קילו 178 רוצה עצה לגביי האימונים שלי כרגע עושה a b ל 4 פעמים בשבוע וככה זה נראה
אימון B חזה / כתפיים / יד אחורית
Wednesday, Jun 10, 2026 at 8:04am
Push Up
Set 1: 12 reps
Bench Press (Barbell)
Set 1: 20 kg x 15
Set 2: 67.5 kg x 10
Set 3: 67.5 kg x 10
Set 4: 67.5 kg x 10
Incline Bench Press (Dumbbell)
כל צד 20
Set 1: 40 kg x 12
Set 2: 40 kg x 12
Set 3: 40 kg x 12
Cable Fly Crossovers
כל צד 22.5
Set 1: 45 kg x 12
Set 2: 45 kg x 12
Set 3: 45 kg x 12
Shoulder Press (Dumbbell)
כל צד 16
Set 1: 32 kg x 12
Set 2: 32 kg x 12
Set 3: 32 kg x 12
Lateral Raise (Dumbbell)
כל צד 7.5
Set 1: 15 kg x 12
Set 2: 15 kg x 12
Set 3: 15 kg x 12
Triceps Extension (Cable)
Set 1: 41 kg x 15
Set 2: 41 kg x 15
Bench Dip
Set 1: 16 reps
Set 2: 20 reps
Plank
Set 1: 45s
Set 2: 35s
Set 3: 45s
Ab Scissors
Set 1: 25 reps
Crunch
Set 1: 25 reps
Set 2: 23 reps
Stretching
Set 1: 11min 12s
@hevyapp
A רגליים / גב / יד קדמית
Wednesday, Jun 03, 2026 at 7:54am
Squat (smith)
Set 1: 0 kg x 15 [Warmup]
Set 2: 50 kg x 12 [Warmup]
Set 3: 60 kg x 10
Set 4: 60 kg x 10
Set 5: 60 kg x 10
Leg Press (Machine)
Set 1: 66 kg x 13
Set 2: 66 kg x 12
Set 3: 66 kg x 12
Deadlift (Barbell)
Set 1: 20 kg x 15 [Warmup]
Set 2: 60 kg x 12
Set 3: 60 kg x 12
Pull Up (Weighted)
Set 1: 10 kg x 6
Set 2: 15 kg x 5
Set 3: 15 kg x 5
Pull Up
Set 1: 11 reps
Set 2: 9 reps
Set 3: 8 reps
Seated Cable Row - V Grip (Cable)
Set 1: 52 kg x 12
Set 2: 52 kg x 12
Set 3: 52 kg x 12
Straight Arm Lat Pulldown (Cable)
Set 1: 59 kg x 12
Set 2: 59 kg x 12
Set 3: 59 kg x 12
@hevyapp
אימון B חזה / כתפיים / יד אחורית
Wednesday, Jun 10, 2026 at 8:04am
Push Up
Set 1: 12 reps
Bench Press (Barbell)
Set 1: 20 kg x 15
Set 2: 67.5 kg x 10
Set 3: 67.5 kg x 10
Set 4: 67.5 kg x 10
Incline Bench Press (Dumbbell)
כל צד 20
Set 1: 40 kg x 12
Set 2: 40 kg x 12
Set 3: 40 kg x 12
Cable Fly Crossovers
כל צד 22.5
Set 1: 45 kg x 12
Set 2: 45 kg x 12
Set 3: 45 kg x 12
Shoulder Press (Dumbbell)
כל צד 16
Set 1: 32 kg x 12
Set 2: 32 kg x 12
Set 3: 32 kg x 12
Lateral Raise (Dumbbell)
כל צד 7.5
Set 1: 15 kg x 12
Set 2: 15 kg x 12
Set 3: 15 kg x 12
Triceps Extension (Cable)
Set 1: 41 kg x 15
Set 2: 41 kg x 15
Bench Dip
Set 1: 16 reps
Set 2: 20 reps
Plank
Set 1: 45s
Set 2: 35s
Set 3: 45s
Ab Scissors
Set 1: 25 reps
Crunch
Set 1: 25 reps
Set 2: 23 reps
Stretching
Set 1: 11min 12s
@hevyapp
A רגליים / גב / יד קדמית
Wednesday, Jun 03, 2026 at 7:54am
Squat (smith)
Set 1: 0 kg x 15 [Warmup]
Set 2: 50 kg x 12 [Warmup]
Set 3: 60 kg x 10
Set 4: 60 kg x 10
Set 5: 60 kg x 10
Leg Press (Machine)
Set 1: 66 kg x 13
Set 2: 66 kg x 12
Set 3: 66 kg x 12
Deadlift (Barbell)
Set 1: 20 kg x 15 [Warmup]
Set 2: 60 kg x 12
Set 3: 60 kg x 12
Pull Up (Weighted)
Set 1: 10 kg x 6
Set 2: 15 kg x 5
Set 3: 15 kg x 5
Pull Up
Set 1: 11 reps
Set 2: 9 reps
Set 3: 8 reps
Seated Cable Row - V Grip (Cable)
Set 1: 52 kg x 12
Set 2: 52 kg x 12
Set 3: 52 kg x 12
Straight Arm Lat Pulldown (Cable)
Set 1: 59 kg x 12
Set 2: 59 kg x 12
Set 3: 59 kg x 12
@hevyapp
