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Day 1 - Upper
-CG Incline Bench: 3 x 6-12 reps
s/s
Pullovers: 3 x 6-12 reps
-OHP: 3 x 6-10 reps
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Pull-ups: 3-5 x 4-6 reps
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French Press: 3 x 8-12 reps
-Cable Fly: 3 x 10-15 reps
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Barbell Curls: 3 x 10-15 reps
Day 2 - Lower
-Squats: 3 x 6-10 reps
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Neck Flexion: 3 x 15-20 reps
-Single Leg RDL: 3 x 8-15 reps
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DB Lateral Raises: 3 x 10-15 reps
-One Motion Stone Loads: 3 x 6-10 reps
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Leg Raises: 3 x Max Reps
Day 3 - Arms
-Preacher Curls: 3 x 6-12 reps
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EZ Bar Skull Crushers: 3 x 6-12 reps
-Hammer Strength High Incline Press: 3 x 6-12 reps
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Diagonal Pulldowns: 3 x 10-15 reps
-Dips: 3 x Max Reps
s/s
Hammer Curls: 3 x 10-15 reps
s/s
Sled Push: 3-5 x 60'
13 окт 2023
