𝙥𝙞𝙘𝙞𝙤𝙖𝙧𝙚------------------------------------------------------------

deadlift pentru (lombar) (3set 10x12)

leg curl pentru (femural) (7set 10x12)

leg curl pentru (cvatriceps) (4set 15x20)

ridicari pentru (coapse) (7set 10x12)

presa pentru (coapse) (7set 10x12)

push leg pentru (coapse) (4set 10x12)

push la leg press P/sus (fund) (4set 10x12)

hack squad p/sus (fund) (3set x12)

𝙥𝙞𝙚𝙥𝙩 𝙨𝙞 𝙩𝙧𝙞𝙘𝙚𝙥𝙨-----------------------------------------------------

inclinat cu ganterele(upper chest) (4set 10x12)

fluturari din inclinat(upper chest) (4set 10x12)

gantere plan drept (chest) (3set 10x12)

cabluri/aparat fluturari pe mijloc (chest) (7set 10x12)

trices pushdown cabluri (triceps) (3set 10x12)

DIP-uri (triceps) (3set 10x12)

close grip la bara (triceps) (3set 10x12)

ridicari cu gantera din spate (triceps) (7set 10x12)

@@𝗣𝗔𝗨𝗭𝗔@@----------------------------------------------------------

𝗦𝗣𝗔𝗧𝗘 𝗦𝗜 𝗕𝗜𝗖𝗘𝗣𝗦-----------------------------------------------------

lat pulldown (aripi) (3set 10x12)

ramat cablu din sezut (spate) (3set 10x12)

lat pushdown cu sfoara ( aripi) (7 set 10x12 )

T bar ridicari (spate) (4set x12)

ridicari cu bara (spate) (4set 12)

bara zig-zag biceps (biceps) (3set x12)

hamer curl cu gantere (biceps) (3set x12)

hamer curl la aparat ( biceps ) (3set x12 )

biceps la cabluri bara dreapta (biceps) (7set 8x10)

𝗨𝗠𝗘𝗥𝗜 𝗦𝗜 𝗧𝗥𝗔𝗣𝗘𝗦---------------------------------------------------

smith machine shoulder press (umeri) (4set 10x12)

ridicari laterale gantere sau cabluri (umeri) (4set 10x12)

ridicari in fata cu gantera (umeri) (4set 10x12)

uprightrow cu gantera sau bara (umeri) (4set 10x12)

dumbell shrugs (umeri) (4set 10x12)

grip larg barbell shrugs (umeri) (4set 10x12 )

face pull ( deltoid posterior ) (4set 10x12)

𝘾𝘼𝙍𝘿𝙄𝙊-----------------------------------------------------------

𝗣𝗔𝗨𝗭𝗔------------------------------------------------------------