a1 - lower
de - box squat 10x2
rdl/front squat 4x4-6
leg press 2x10-12
leg extension 1x10-12
leg curl 1x10-12
calf raise 1x12-15
crunches 1x12-15
b1 - upper
de - bench press 10x2
pulldown 5x4-6
military press 4x4-6
rows 2x10-12
pushdown 1x12-15
biceps curl 1x12-15
a2 - lower
me - back squat/deadlift 6x2
front squat/rdl 4x4-6
leg press 2x10-12
leg extension 1x10-12
leg curl 1x10-12
calf raise 1x12-15
crunches 1x12-15
b2 - upper
me - bench press 6x2
rows 5x4-6
military press 2x10-12
pulldown 2x10-12
pushdown 1x12-15
biceps curl 1x12-15
שיניתי אני חושב שככה הרבה יותר טוב
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