נק' מוניטין:
4
שבוע טוב, אני מתחיל ליטול רואוקון השבוע ורציתי לשאול אתכם מה דעתכם על התכנית.
A1:
Overhead Press 3*5
Dips 3*8-10
Incline Dumbbells Bench Press 3*8-10
Dumbbells Flies 3*10
Lateral Raises 3*8-10
Close Grip Bench Press 3*8-10
Abs 3 Sets
B1:
Squat 3*5
Leg Press 3*8-10
Leg Curls 3*10
Chin UPS 3*5 + WEIGHT
T-Bar 3*8-10
Single Arm Dumbbell Row 3*8-10
Bicep Curls 3*8-10
A2:
Bench Press 3*5
Dips 3*8-10
Flies 3*8-10
Dumbbell Shoulder Press 3*8-10
Lateral Raises 3*8-10
Triceps Cable Pushdowns 3*10-12
Abs 3 Sets
B2:
Deadlift 2*5
Leg Press 3*8-10\Squat 3*5
Calves Raises 3*12
Pull-Ups 3*max
T-Bar 3*8-10
Single Arm Dumbbells Row 3*8-10
Bicep Curls 3*8-10
A1:
Overhead Press 3*5
Dips 3*8-10
Incline Dumbbells Bench Press 3*8-10
Dumbbells Flies 3*10
Lateral Raises 3*8-10
Close Grip Bench Press 3*8-10
Abs 3 Sets
B1:
Squat 3*5
Leg Press 3*8-10
Leg Curls 3*10
Chin UPS 3*5 + WEIGHT
T-Bar 3*8-10
Single Arm Dumbbell Row 3*8-10
Bicep Curls 3*8-10
A2:
Bench Press 3*5
Dips 3*8-10
Flies 3*8-10
Dumbbell Shoulder Press 3*8-10
Lateral Raises 3*8-10
Triceps Cable Pushdowns 3*10-12
Abs 3 Sets
B2:
Deadlift 2*5
Leg Press 3*8-10\Squat 3*5
Calves Raises 3*12
Pull-Ups 3*max
T-Bar 3*8-10
Single Arm Dumbbells Row 3*8-10
Bicep Curls 3*8-10
