המסע ל200 סקוואט

Bench press:
80X3x8

Narrow grip bench press:
70X3x8

Chin ups:
3x5 +13.75

Row:
2x12

Biceps:
3x12

Squat:
107.5x3
125x3
140x3

Deadlift:
140X5x3

Press day
Press:
60X5x5 PR

Row:
5x12

Parallel bars:
3x8 +10

Biceps:
3x12

Bench press:
77.5x10

Narrow grip bench press:
67.5x10

Chin ups:
3x5 +12.5

Row:
2x12

Biceps:
3x12

Press:
57.5X5x5

pendlay row :
57.5X5x5

Parallel bars:
3x8

Biceps:
3x12

Deadlift:
130x5
147.5x3
165x1

Squat:
117.5X5x3

אימון קליל וזריז

Bench press:
75X3x10

Narrow grip bench press:
65X3x10

Chin ups:
5x5 +11.25

Row:
3x12

Biceps:
3x12

Squat:
112.5x5
127.5x3
142.5x1

Deadlift:
137.5X5x3 אחיזה רגילה

Press day
Press:
55X5x5

pendlay row :
55X5x5

Parallel bars:
3x8

Biceps:
3x12

Deadlift:
112.5x5
130x5
147.5x5
הכל ללא חגורה.

Squat:
110X5x5