יומנו של שחיף

Workout A:
Squats - 3x6
BP/OHP - 3x6
Bent Over Row - 3x6
Seated Dumbbell Press/Dumbbell Bench Press - 3x8

Workout B:
Front Squat - 3x8
Deadlift - 3x6 (פרמידה עולה)
OHP/BP - 3x6
Bent Over Row - 3x6
Dumbbell Bench Press/Seated Dumbbell Press - 3x8

Workout C:
Squats - 3x6
BP/OHP - 3x6
Bent Over Row - 3x6
Seated Dumbbell Press/Dumbbell Bench Press - 3x8
BICEPS + TRICEPS - 3x10