קבל תוכנית AB דגש על ידים, החילוק לימים נכון
(אם למישהו יש הצעות שיפור.. אשמח לשמוע)
ab - 68 sets per week
a - chest, triceps, shoulders, calf
b - back, biceps, legs
A - 16 sets
chest
bench press - 3 sets
incline bench press - 3 sets
triceps
triceps extention - 3 sets
shoulders
military press - 2 sets
lateral raise - 2 sets
calf
calf raises - 3 sets
B - 18 sets
back
pull ups - 3 sets
bent over rows - 3 sets
biceps
curls - 3 sets
legs
squat - 5 sets
deadlift - 4 sets
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