וזאת תוכנית עוד יותר קשה





Legs/abs

Squats 4 x 8 reps
Leg press 4 x 8 reps
Straight Legged Deadlift 4 x 6 reps
Leg curl 3 x 8 reps
Calve raises 4 x 8 reps
Hanging leg raises
Weighted crunches

Chest/triceps

Flat BB bench press 4 x 6 reps

Dumbbell Fly 3 x 6 reps

Incline DB flies 4 x 8 reps
Leaning forward weighted dips 4 x 8 reps
Close grip bench press 3 x 8 reps
Skullcrushers 3 x 8 reps

SUPER SET

Kickback 3 x 8 reps
Dips 3 x 8 reps

Rest

Back/ biceps

Deadlifts 4 x 6 reps

Close Grip pull down 3 x 8 reps
Wide grip chins 3 x 8 reps
Close grip chins 3 x 8 reps
One arm DB rows 4 x 8 reps
BB bicep curl 4 x 6 reps
DB Hammer curl 4 x 8 reps

Dumbbell concentration curl 3 x 8 reps

Deltoids/traps/forearms

DB press 4 x 6 reps
Side laterals 3 x 8 reps
Bent over raises 3 x 8 reps
BB Shrugs 3x6 reps
DB Shrugs 3x 15 reps
Behind the back BB raises 3 x 15 reps