Grupa

Pectorali

Exercitiu
Bench press medium grip
Dumbell Flyes
Decline Dumbell press
Incline dumbell press

Traps
Shrugs Dumbell/Barbell
Smith machine shrugs
Biceps
Incline hammer curls
Wide grip Standing barbell curls
Dumbell biceps curls
Triceps
EZ bar decline triceps extension
Standing overhead barb/dumb
extensions
Triceps dumbell kickback
Forearm
s
Palm up barbell curls over bench
Palm down barbell curls over
bench
Shoulder
s
Standing/seated alternating
dumbell press
Side lateral to front raises
dumbell
Standing Military press Barbell
Abdome
n
Spell caster
Crunches decline weighted
Decline reverse crunches
Lats
Close grip front lat pull down
Mid back
Barbelll deadlift
Lower
back
Reverse bent over Rows

Serii

Greutate