PONEDELJAK SREDA PETAK SUBOTA

Max.effort lwr. Max.effort upp. Dynamic effort lwr. Dynamic effort upp.

1. Squat + chains 1rm Concentric pres + Box squats 12 x 2 Bench press 9 X 3

Lunge 5 (5-5) red bands 50% + 25 % 40 %
DL straight legs 4 x Lat puldown FH 4 X 10 DL 8 X 1 60 % + 25 % Lat puldown FH 4 X 10
Press FH 5 X 5 Lunge 5 (5-5) Press FH 5 X 5
10
JM press 5 x 10 DL Straight legs 4 JM press 5 x 8
Hyperextensions 5 Barbel curls 3 x 15 Barbel curls 3 x 15
X10 x10
Leg raises on floor Hyperextensions
5 x 20 5 X 10
Leg raises from
dip bar 5 x 20

2. Dead lift from pins 1 III Board press Box squats 12 x 2 Bench press 9 x 3
rm Lunge 5 (5-5) Lat puldown FH 4 X 10 55 % + 25 % 40 %
DL straight legs 4 x Press FH 5 X 5 DL 10 X 1 55%+25% Lat puldown FH 4 X 10
JM press 5 x 6 Lunge 5 (5-5) Press FH 5 X 5
8
Barbel curls 3 x 15 DL straight legs 4 JM press 5 x 6
Hyperextensions 5 Barbel curls 3 x 15
X8 x8
Abs crunch 5 x 20 Hyperextensions
5X8
Plank 5 x 1 min.

3. Front box squat 1 rm Bench press narrow Box squats 10 x 2 Bench press 9 x 3
Hip thrust 5 x 12 grip + chains 60 % + 25 % 40 %
Good mornings 4 x Dumbbell rows 4 x (8- DL 10 x 1 50%+25% Dumbbell rows 4 x (8-
12 8) Hip thrust 5 x 10 8)
Leg raises on floor 5 x Dumbbell press 5 x 8 Good mornings 4 x Dumbbell press 5 x 8
20 Close grip bench press 10 Close grip bench press
Hamstrings curl 5 x For triceps 4 x 8 Hamstrings curl 5 x For triceps 4 x 8
15 Shrugs 3 x 10 15 Shrugs 3 x 10
Leg raises from dip
bar 5 x 20
Program za tri nedelje

- Slabe tacke : gornji deo ledja ,quadriceps

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