Prvi dan: biceps i prsa 1) bench press http://www.utrecsports.org/_images/benchpress.

JPG

2) letenje http://www.realfitnessblog.com/wp-content/uploads/2008/10/flyes.jpg

3) pregibi http://gofitandhealthy.com/wp-content/uploads/2012/01/flat_bench_dumbel1.jpg

4) leptir http://legendspoon.com/wp-content/uploads/Machine-Fly.jpg

5) kablovi http://www.strongshape.com/images/cable-crossovers.gif

1) z-sipkahttp://image.shutterstock.com/display_pic_with_logo/61398/61398,1295368419,7/stock-photo-youngbodybuilder-training-in-the-gym-e-z-bar-biceps-curl-69257686.jpg

2) Scott klupa http://www.trainbodyandmind.com/wp-content/uploads/2011/05/163.Biceps-workout-Preacher-Curl-3.jpg

3) sjedeci pregib na koljenuhttp://www.passion4profession.net/muscles-exercises/Biceps-Exercises_l.jpg

4) stojeci http://fitnessanddefense.com/wp-content/uploads/2011/04/Seated-Alternating-Dumbbell-Curls.jpg

5) pregib na kablovimahttp://www.leehayward.com/exercises/biceps/cable_curl2.jpg

2. dan ledja i triceps 1) vratilohttp://pullupequipment.files.wordpress.com/2009/02/pullupic.jpg

2) lat http://trainmuscles.com/wp-content/uploads/2010/03/pro-dual-lat-mid-row675l.jpg

3) lat iza ledjahttp://www.bodybuilding.com/exercises/exerciseImages/sequences/15/Male/m/15_1.jpg

4) lat uski hvathttp://www.samsfitness.com.au/image/data/ExerciseImages/Close-Grip-Pulldown.jpg

5) veslanjehttp://www.fullfitness.net/sites/default/files/cable_seated_low_row.jpg?1248240252

6) veslanje stojecihttp://4.bp.blogspot.com/_S32E4siWGRw/TIZ_MeFuBUI/AAAAAAAAAJM/oAZjA2-ao10/s320/0904-bentover-row_preview.jpg

7) hiperekstenzija za donja ledjahttp://strongworkout.files.wordpress.com/2010/09/hyperextensions.jpg

1) z sipka za triceps http://gofitandhealthy.com/wp-content/uploads/2012/01/lying-tricep-extension.jpg

2) propadanje http://www.passion4profession.net/muscles-exercises/Triceps-Exercises_l.jpg

3)4)5)6)http://4.bp.blogspot.com/3scJfBTp7OE/TkvPZa_HHWI/AAAAAAAAAFY/blhCA94QG5Q/s1600/One+Arm+Overhead+Dumbbell+Triceps+Extension+Big +arms+Tricep+Kickbacks+Two+arm+seated+dumbbell+exntesions+Cable+Pressdown+for+tripces+exercises.jpg

3. dan noge i ramena 1) ekstenzija nogu http://fitnessanddefense.com/wp-content/uploads/2011/04/leg_extensions.jpg

2) zadnja loza http://www.the-fitness-motivator.com/images/leg-curls-exercise.jpg

3) listovi http://free-workout-videos.com/wp-content/uploads/2010/01/ATH_BrWarr_calf_stretch.jpg

4) leg press http://www.daveywaveyfitness.com/wp-content/uploads/2012/05/leg-press-machine-photo.jpg

5) cucnjevi http://gofitandhealthy.com/wp-content/uploads/2012/04/squat.jpg

1) shoulder press http://www.building-muscle101.com/images/dumbel_press.jpg

2) front dizanjahttp://www.xuvn.com/fitdirector/Strength%20training/Shoulder/alternate-front-dumbbell-raise.png

3) lateral http://fitnessanddefense.com/wp-content/uploads/2011/03/lateral_raises.jpg

4) http://d3vs5ss8iow0ry.cloudfront.net/video-library/thumbnail/cable-bent-laterals_-_step_1.max.v1.png (ovo radi stojeci)

5) z sipkahttp://www.menshealth.co.uk/cm/menshealthuk/images/6U/upright-row-ez-bar-rdZhLq-10112011.jpg

4. dan isto k'o i prvi, samo zamijenis klupu na kojoj radis bench i bucice (ako si radio ponedjeljak ravni benc i bucice na kosoj klupi, sad radis na kontrakosom bencu, a bucice na ravnoj klupi) 5. dan isto kao i drugi 6. dan ramena i superset (to ti je mjesavina dvije suprotne grupe misica).. dakle radis naizmjenicno vjezbe za biceps i triceps bez odmora, kombinuj ih kako ti je volja, i odradi 4 takve kombinacije (npr. z sipka za biceps + z sipka za triceps/ propadanja i uski hvat na vratilu.. to su ti 2 superseta po 4 serije 7. dan ODMOR