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Priorytet na barki
Barbell Military Press
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4x12,10,8,6 reps |
rest: 90s
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Dumbbell Lateral Raise
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4x12,10,8,6 reps |
rest: 60s
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Cable Front Raise
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4x8...12 reps |
rest: 60s
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Leverage Shoulder Press
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4x8...12 reps |
rest: 60s
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Dumbbell Bent-Over Row
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4x12,10,8,6 reps |
rest: 75s
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Cable Lat Pulldown (Wide Grip)
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3x8...12 reps |
rest: 75s
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Cable One-Arm Seated Row
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3x8...12 reps |
rest: 60s
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Machine Fly
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4x15,12,10,8 reps |
rest: 60s
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Dumbbell Bench Press
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4x12,10,8,6 reps |
rest: 60s
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Leverage Incline Chest Press
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4x12,10,8,6 reps |
rest: 60s
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Push-Up
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4x... reps |
rest: 60s
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Cable Shoulder Extension
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3x12,10,8 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x12,10,8 reps |
rest: 60s
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Dumbbell Tricep Extension (Supine)
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3x10...15 reps |
rest: 60s
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Machine Leg Extension
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4x15,12,10,8 reps |
rest: 75s
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Machine Seated Leg Curl
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4x15,12,10,8 reps |
rest: 75s
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Barbell Front Squat
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3x8...12 reps |
rest: 90s
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Barbell Stiff-Leg Deadlift
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3x8...12 reps |
rest: 75s
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Machine Calf Press
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3x15 reps |
rest: 60s
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Machine Seated Calf Raise
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3x15 reps |
rest: 60s
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T Bar Row
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3x12...15 reps |
rest: 60s
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3x12...15 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x12...15 reps |
rest: 60s
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Machine Bench Press
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3x12...15 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x12...15 reps |
rest: 60s
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Cable Rope Face Pull
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3x12...20 reps |
rest: 60s
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Machine Reverse Fly
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3x12...20 reps |
rest: 60s
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Preacher Curl Machine
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2x12...20 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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2x12...15 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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2x12...20 reps |
rest: 60s
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Dip
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2x10... reps |
rest: 90s
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