a-chest+biceps
b-legs
c-back+rear delt
d-shoulder+triceps
chest
incline bb press 5 sets
incline db press 3 sets
flat bb press 4 sets
flat flyes 3 sets
dips 3 sets
biceps
bb curl 4 sets
incline db curl 3 sets
preacher db curl 2 sets
legs
leg press 6 sets
squat 4 sets
extension 4 sets
hams
straight leg ded 4 sets
seated leg curl 3 sets
calf
standing 4 sets
seated raise 3 +drop
back
pullover machine 4 sets
lat pulldown 4 sets
bent rows 4 sets
cable rows 3 sets
extension 4 sets
rear delt
t-bar 3 sets
lateral bent raise 2 sets
shoulder
military press 5 sets
db lateral raise 4 sets
cable lateral raise 3 sets
triceps
pushdown 4 sets
French press 3 sets
2 arms extension 3 sets
בחרתי את התוכנית הזאת אבל אני לא מכיר חלק מהתרגילים אלה שמסומנים באדום
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