יומנו של שחיף

תוכנית FBW

  1. Extra Shhif
    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