Ziua 1:Piept si spate

Barbell Bench Press

Incline Dumbbell Press

Decline Dumbbell Flyes

Incline Chest Press

Butterfly

Spate
Hyperextensions

Dumbbell Incline Row

Seated Cable Rows

Fiecare exercitiu se efectueaza a cite 2-3 seruri si 8-15 repetari.

Ziua 2:Umeri si triceps

Seated Bent-Over Rear Delt Raise

Dumbbell Lying Rear Lateral Raise

Triceps:
Close-Grip Barbell Bench Press

Reverse Grip Triceps

Dumbbell Shoulder Press

Barbell Shoulder Press

Pushdown Dips - Triceps Version EZ-Bar Skullcrusher

Ziua 3:Biceps
Machine Bicep Curl

Overhead Cable Curl

Concentration Curls

Curl Over Incline

Incline Hammer Curls