המסע ל200 סקוואט

Bench press:
92.5X3x5

Narrow grip bench press:
82.5X3x5

Pull up:
3Xmax

מסובבי כתף:
2x10

Biceps:
2x12 +15 כל יד

Deadlift:
132.5x3
150x3
170x3

Squat:
112.5X5x3

Press:
55X3x5

Chin ups:
3x5 +5

מסובבי כתף:
2x10

Parallel bars:
3x8 +15

Biceps:
2x12 +12.5 כל יד

Squat:
105x3
120x3
135x3

Deadlift:
142.5X5x3 ללא

Bench press:
90x3x5

Narrow grip bench press:
80x3x5

Chin ups:
5x5. +15

Biceps:
30X2x8

Press:
52.5X3x8

pull ups:
3x12

kroc rows:
27.5X2x10

Parallel bars:
3x8 +5

Bench press:
85X3x8

Narrow grip bench press:
75X3x8

Chin ups:
5x5. +15

Biceps:
30X3x8

Deadlift:
137.5x5
155x3
175x2

Squat:
110X5x3 ללא.

Press:
50X3x8

pull ups:
3x12

kroc rows:
27.5X2x10

Parallel bars:
3x8 +15

Biceps:
30X3x10

Squat:
107.5x5
122.5x3
137.5x3

Deadlift:
140X5x3. ללא