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rutine 5 ditore upper lower stregth dhe te ndara hypertrophy
Cable Lat Pulldown (Wide Grip)
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3x4-6 reps |
rest: 120s
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Barbell Bent-Over Row
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5x4-6 reps |
rest: 120s
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T Bar Row
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3x4-6 reps |
rest: 120s
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Barbell Shoulder Press
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5x4-6 reps |
rest: 120s
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Dumbbell Incline Bench Press
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5x4-6 reps |
rest: 120s
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Dip
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3x4-6 reps |
rest: 120s
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EZ Bar Tricep Extension
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3x4-6 reps |
rest: 120s
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EZ Bar Curl
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3x4-6 reps |
rest: 120s
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Barbell Squat
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5x4-6 reps |
rest: 120s
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Dumbbell Walking Lunge
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3x4-6 reps |
rest: 120s
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Barbell Romanian Deadlift
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5x4-6 reps |
rest: 120s
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Machine Leg Curl (Prone)
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3x4-6 reps |
rest: 120s
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Machine Calf Raise
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5x4-6 reps |
rest: 120s
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Dumbbell Seated Calf Raise
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3x4-6 reps |
rest: 120s
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Cable Lat Pulldown (Wide Grip)
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4x12 reps |
rest: 0s
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Cable Front Lat Pulldown (Close Grip)
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4x12 reps |
rest: 90s
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Dumbbell Incline Bench Row
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4x12 reps |
rest: 90s
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Machine Reverse Lat Pulldown (Close Grip)
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3x12 reps |
rest: 90s
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Cable Shoulder Extension
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3x12 reps |
rest: 0s
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Back Hyperextension
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3x12 reps |
rest: 90s
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Dumbbell Seated Shoulder Press
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5x12 reps |
rest: 90s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 90s
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Barbell Front Raise
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3x12 reps |
rest: 90s
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Dumbbell Bent-Over Reverse Fly
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3x12 reps |
rest: 90s
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Barbell Upright Row
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3x12 reps |
rest: 0s
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Cable Rope Face Pull
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3x12 reps |
rest: 90s
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Barbell Incline Bench Press
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5x12 reps |
rest: 90s
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Barbell Bench Press
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3x12 reps |
rest: 0s
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Dumbbell Incline Fly
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3x12 reps |
rest: 90s
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Cable Upper Chest Crossover
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3x12 reps |
rest: 90s
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Smith Machine Decline Bench Press (Close Grip)
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3x12 reps |
rest: 90s
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Barbell Seated Tricep Extension
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3x12 reps |
rest: 90s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x12 reps |
rest: 90s
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EZ Bar Preacher Curl (Close Grip)
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3x12 reps |
rest: 90s
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Dumbbell Hammer Curl
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3x12 reps |
rest: 90s
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Cable One-Arm High Curl
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3x12 reps |
rest: 90s
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Machine Leg Curl (Prone)
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4x12 reps |
rest: 0s
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Machine Leg Extension
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4x12 reps |
rest: 90s
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Barbell Squat
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4x12 reps |
rest: 90s
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Machine Leg Press
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4x12 reps |
rest: 0s
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Dumbbell Walking Lunge
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4x12 reps |
rest: 90s
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Machine Hip Abduction
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3x12 reps |
rest: 0s
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Machine Hip Adduction
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3x12 reps |
rest: 90s
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Barbell Good Morning
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3x12 reps |
rest: 90s
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Dumbbell Seated Calf Raise
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4x12 reps |
rest: 0s
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Machine Single-Leg Calf Press
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4x12 reps |
rest: 90s
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