אוקיי אז כרגע התוכנית נאמדת ככה:
TRAINING A: BACK/CHEST/SHOULDERS/TRICEPS/BICEPS
3 x Pull Ups
3 x Bent Over Rows (Barbell/Two Arms Long Bar)
2 x Dumbbell Lying Rows
3 x Bench Presses
3 x Incline Bench Presses
2 x Chest Dips
3 x Military Presses
2 x Lying Rear Delt Rows
3 x Close Grip Bench Presses / Triceps Dips
3 x Biceps Curls
Training B: LOW BACK/LEGS/TRAPS/ABS
5 x Full Squats / Lunges / Side Lunges
3 x Standing Leg Calf Raises
3 x Shrugs
5 x Sumo Deadlifts
3 x Weighted Incline Crunch
2x2 x Full Contact Twist
2x2 x Side Bend
4 x Abdominal Vacuum
watcha think
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