תוכנית אימונים -סופי-

[ThaiB0X]

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

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