שינוי תוכנית האימונים כל חודש ותרגילי "מוצא"

[ThaiB0X]

TRAINING A: BACK/CHEST/SHOULDERS/TRICEPS/BICEPS


Month A: Month B:


4 x Wide Pull Ups 4 x Wide Rear Pull Ups
2 x Barbell Bent Over Rows 2 x Bent Over Two-Dumbbell Rows
3 x Dumbbell Lying Row 3 x Bent Over Two-Arm Long Bar Rows

3 x Barbell Bench Presses 3 x Dumbbell Bench Presses
2 x Barbell Incline Bench Presses 2 x Dumbbell Incline Bench Presses
3 x Dumbbell Flies 3 x Pullovers


3 x Behind The Neck Military Presses 3 x Barbell Upright Rows
2 x Barbell Lying Rear Delt Rows 2 x Dumbbell Lying Rear Delt Rows


3 x Barbell Close Grip Bench Presses 3 x Triceps Dips

3 x Barbell Biceps Curls 3 x Dumbbell Biceps Curl



Training B: LOW BACK/LEGS/TRAPS/ABS


Month A: Month B:


5 x Sumo Deadlifts 5 x Sumo Deadlifts
5 x Barbell Full Squats 5 x Barbell Full Squats
3 x Barbell Standing Leg Calf Raises 3 x Barbell Standing Leg Calf Raises

3 x Barbell Shrugs 3 x Dumbbell Shrugs

5 x Sit Ups 5 x Sit Ups
2 x Side Bend 2 x Side Bend
4 x Abdominal Vacuum 4 x Abdominal Vacuum