Scribd Logo
Upload

Welcome to Scribd!

  • Trening Programa

    Uploaded by

    Sinisa Mitreski
    6 views1 page
    This document outlines a 5-day workout split with specific exercises scheduled for each day targeting different muscle groups. Monday focuses on shoulders with exercises like seated military press and dumbbell lateral raises. Tuesday targets the back with lat pulldowns and seated rows. Thursday is leg day with exercises such as leg press and lunges. Friday is arm day with bicep curls and tricep extensions. Saturday finishes with chest exercises like incline dumbbell press and dumbbell bench press.

    Original Description:

    Trening programa na Dwayne Johnson

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    This document outlines a 5-day workout split with specific exercises scheduled for each day targeting different muscle groups. Monday focuses on shoulders with exercises like seated military press and dumbbell lateral raises. Tuesday targets the back with lat pulldowns and seated rows. Thursday is leg day with exercises such as leg press and lunges. Friday is arm day with bicep curls and tricep extensions. Saturday finishes with chest exercises like incline dumbbell press and dumbbell bench press.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    6 views1 page

    Trening Programa

    Uploaded by

    Sinisa Mitreski
    This document outlines a 5-day workout split with specific exercises scheduled for each day targeting different muscle groups. Monday focuses on shoulders with exercises like seated military press and dumbbell lateral raises. Tuesday targets the back with lat pulldowns and seated rows. Thursday is leg day with exercises such as leg press and lunges. Friday is arm day with bicep curls and tricep extensions. Saturday finishes with chest exercises like incline dumbbell press and dumbbell bench press.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 1

    Monday Shoulders

    Seated Military Press Machine 3 sets x 21 reps


    Dumbbell Lateral Raise super set with Dumbbell Front Raise 3 sets x 8 reps each
    Rear Delt Cable Raise 5 sets x 12, 10, 8, 6, 4 reps
    Hammer Stength Shrug 5 sets x 12, 10, 8, 6, 4 reps
    Four Way Neck Machine 4 sets x 12 reps
    Tuesday Back
    Wide Grip Lat Pull Down 5 sets x 12, 10, 8, 6, 4 reps
    Close Grip Lat Pull Down 5 sets x 12, 10, 8, 6, 4 reps
    One Arm Seated Row Machine 4 sets x 12 reps
    Back Extension 4 sets x 15, 15, 12, 12 reps
    Wednesday- Rest
    Thursday Legs
    Leg Press 4 sets x 25, 20, 18, 16 (Last set is drop set)
    Smith Machine Lunge 4 sets x 8 reps per leg
    Lying Leg Curl 4 sets x 12, 10, 8, 6 reps
    Standing Calf Raise 6 sets x 16 reps (Last set is drop set)
    Friday Arms
    Alternating Dumbbell Curl 5 sets x 12, 10, 8, 6, 4 reps
    Preacher Machine Curl 6 sets x 12, 10, 8, 6, 21, 21 reps (*Last 2 sets are 21s)
    Cable Tricep Extension 5 sets x 12, 10, 8, 6, 20 reps
    Overhead Cable Extension 4 sets x 12, 10, 8, 20 reps
    One Arm Reverse Grip Tricep Extension 2 sets x 15 reps
    *21s are 7 uppwer half partial reps, 7 lower half partial reps and 7 full reps.
    Saturday Chest
    Incline Dumbbell Press 5 sets x 12, 10, 8, 6, 4 reps
    Dumbbell Bench Press 5 sets x 12, 10, 8, 6, 4 reps
    Cable Crossover 4 sets x 12 reps
    Push Ups 4 sets x 15 reps (superset with crossovers)
    Sunday - Rest

    You might also like