ל1לג על שם הליצן

[Goa_Gil]

Week 13 Day 4​

SQ135 1X4 1X3 1X4​

Leg press 2X12​

Leg Curls 2X12​

Leg Ex 2X10​

Leg Raises 4X12

Week 14 Day 1​

Mp 50X5 60X5 67.5X6​

Dmbl Press 4X12​

Laterals 4X12​

Crlz 4X12​

Preacher Crlz 4X10

​

 

[Goa_Gil]

Week 14 Day 2
DL 100X5 120X5 8X135
Bentover 3X12
Chin ups 3X10
Pul over 3X10
Leg raise 4X12

 

[Goa_Gil]

Week 14 Day 3
BP 70X5 80X5 90X8
Dips+20 12X3
Flyes 12X3
Tri Pushdowns 15X3
Push ups 4XF

 

[Goa_Gil]

Week 15 Day 1
Mp 54X3 61X3 70X4
Dmbl Press 4X12
Laterals 4X12
Crlz 4X12
Preacher Crlz 4X10
Week 15 Day 2
DL 110X3 125X3 8X142
Bentover 4X12
Chin ups 4X10
Pull over 4X10
Leg raise 4X12

 

[Goa_Gil]

Week 15 Day 3
BP 75X3 85X3 97.5X6
Dips+20 12X4
Flyes 12X4
Tri Pushdowns 15X5
Push ups 4XF

 

[Goa_Gil]

Week 16 Day 1
Mp 57X5 65X3 75X3
Dmbl Press 4X12
Laterals 4X12
Crlz 4X12
Preacher Crlz 4X10

 

[Goa_Gil]

Week 16 Day 2
DL 120X5 140X3 5X155
Bentover 4X12
Chin ups 4X10
Pul over 4X10
Leg raise 4X12

 

[Goa_Gil]

Week 16 Day 3
BP 80X5 90X3 105X2
Dips+20 10X4
Flyes 12X4
Tri Pushdowns 15X5
Push ups 4XF​

 

[Goa_Gil]

Week 17 Day 1
Mp 50X5 60X5 67X7
Dmbl Press 4X12
Laterals 4X12
Crlz 4X12
Preacher Crlz 4X10

 

[Goa_Gil]

Week 17 Day 2
DL 105X3 120X3 9X140
Bentover 4X12
Chin ups 4X10
Pul over 4X10
Leg raise 4X12

 

[Goa_Gil]

Week 17 Day 3
BP 70X5 80X5 92X8
Dips+20 12X3
Flyes 12X3
Tri Pushdowns 15X3
Push ups 4XF

 

[Goa_Gil]

Week 17 Day 4
SQ Singles + 2X10 100KG
Leg press 2X12
Leg Curls 2X12
Leg Ex 2X10
Leg Raises 4X12
Week 18 Day 1
Mp 55X3 63X3 71X6
Dmbl Press 4X12
Laterals 4X12
Crlz 4X12
Preacher Crlz 4X10

 

[Goa_Gil]

Week 18 Day 2
DL 115X3 130X3 8X145
Bentover 4X12
Chin ups 4X10
Pull over 4X10
Leg raise 4X12

 

[Goa_Gil]

Week 18 Day 3
BP 75X3 85X3 97X6
Dips+20 12X4
Flyes 12X4
Tri Pushdowns 15X5
Push ups 4XF
Week 19 Day 1
Mp 60X5 69X3 77X3
Dmbl Press 4X12
Laterals 4X12
Crlz 4X12
Preacher Crlz 4X10
Week 19 Day 2
DL 125X5 143X3 5X160
Bentover 4X12
Chin ups 4X10
Pul over 4X10
Leg raise 4X12

 

[Goa_Gil]

Week 19 Day 3
BP 80X5 90X3 105X3
Dips+20 10X4
Flyes 12X4
Tri Pushdowns 15X5
Push ups 4XF

 

[Goa_Gil]

Week 20 Day 1
Mp 50X5 60X5 69X7
Dmbl Press 4X12
Laterals 4X12
Crlz 4X12
Preacher Crlz 4X10

Week 20 Day 2
DL 110X5 125X5 8X145
Bentover 4X12
Chin ups 4X10
Pul over 4X10
Leg raise 4X12

 

[Goa_Gil]

Week20 Day 3
BP 70X5 80X5 92X8
Dips+20 12X3
Flyes 12X3
Tri Pushdowns 15X3
Push ups 4XF

Week 22 Day 1
Mp 55X3 63X3 75X4
Dmbl Press 4X12
Laterals 4X12
Crlz 4X12
Preacher Crlz 4X10