Académique Documents
Professionnel Documents
Culture Documents
PUSH
IMPINGERI - GANTERE DECLINAT 1 x HIT TEMPO 4/2/4
PECK DECK - APARAT 1 x HIT TEMPO 4/2/4
RIDICARI LATERALE GANTERE 3 x VOLUM TEMPO 4/2/4
DIPS - BANCA 3 x VOLUM TEMPO 4/2/4
EXTENSII TRICEPS - CABLURI FUNIE 3 x VOLUM TEMPO 4/2/4
ROTIRI BARA ANTEBRAT 3 x VOLUM
LEGS
EXTENSII CVADRICEPS - APARAT 1 x HIT TEMPO 4/2/4
FLEXII BICEPS FEMURAL - GANTERA 1 x HIT TEMPO 4/2/4
PRESA/GENUFLEXIUNI 3 x VOLUM
RIDICARI DE BAZIN - HALTERA 3 x VOLUM TEMPO 4/2/4
RIDICARI VARFURI - MAGARUS 3 x VOLUM TEMPO 4/2/4 + HIT
ADDUCTORI+ABDUCTORI 1 x HIT TEMPO 4/2/4
PULL
INDREPTARI 3 x VOLUM TEMPO 4/2/4
TRACTIUNI - HELCOMETRU 1 x HIT TEMPO 4/2/4
RAMAT - GANTERA 1 x HIT TEMPO 4/2/4
FLUTURARI INVERSE - GANTERE 3 x VOLUM TEMPO 4/2/4
SHRUGS - GANTERE 3 x VOLUM TEMPO 4/2/4
FLEXII BICEPS - CABLU APARAT 1 x HIT TEMPO 4/2/4
FLEXII BICEPS - BARA Z PRONATIE 3 x VOLUM TEMPO 4/2/4
FAILURE
FAILURE
FALURE DOAR PRESA
FAILURE
PAST FAILURE/ REST-PAUSE
SUPERSET/FAILURE
12-15 reps
15-20 reps
15-20 reps
15-20 reps
15-20 reps
15-20 reps
15-20 reps
12-15 reps
10-12 reps
8-10 reps
8-10 reps
10-12 reps
8-10 reps
10-12 reps
10-12 reps
12-15 reps