תכנית אימונים - ביקורת

[shment]

a1 - lower
de - back squat 10x2
deadlift 3x4-6
front squat 4x4-6
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 6x2
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