הנה התוכנית הסופית:
Push day:
Squat- 4x6-10
Bench press- 4x6-10
Leg press-3x10
Military press/db incline bench press-3x8-10
Skull crusher- 3x8-10
calf raise- 2x12
Pull day:
Deadlift- 4x6-8
Bent over row- 4x6-10
Upright row- 3x6-10
Pull-ups-3x6-8
Leg crul- 3x8-10
Biceps crul- 3x8-10
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