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  • Adis 12 Nedelja Greg Knjiga Dec 13

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    Adis Karkelja
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    This document contains a 5-day training program with multiple sets and exercises each day. Day 1 includes exercises like triceps snatch, back squat, overhead press, and triceps from the knees. Day 2 focuses on exercises like snatch balance, front squat, and push press. Day 3 has triceps extensions, thrusters, and front squat. Day 4 includes thrusters, push press, and back squat. Day 5 finishes with triceps, snatches, and heavy dumbbell triceps extensions. The program progresses each set and increases weight over the 5 days.

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    weightlifting program

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    This document contains a 5-day training program with multiple sets and exercises each day. Day 1 includes exercises like triceps snatch, back squat, overhead press, and triceps from the knees. Day 2 focuses on exercises like snatch balance, front squat, and push press. Day 3 has triceps extensions, thrusters, and front squat. Day 4 includes thrusters, push press, and back squat. Day 5 finishes with triceps, snatches, and heavy dumbbell triceps extensions. The program progresses each set and increases weight over the 5 days.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
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    Download as xls, pdf, or txt
    25 views32 pages

    Adis 12 Nedelja Greg Knjiga Dec 13

    Uploaded by

    Adis Karkelja
    This document contains a 5-day training program with multiple sets and exercises each day. Day 1 includes exercises like triceps snatch, back squat, overhead press, and triceps from the knees. Day 2 focuses on exercises like snatch balance, front squat, and push press. Day 3 has triceps extensions, thrusters, and front squat. Day 4 includes thrusters, push press, and back squat. Day 5 finishes with triceps, snatches, and heavy dumbbell triceps extensions. The program progresses each set and increases weight over the 5 days.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xls, pdf, or txt
    of 32

    DAY 1 Set#1 Set#2 Set#3 Set#4 Set#5

    Reps 2x3 3x3


    NAME Trzaj snagom+2 trzaj 82.5 87.5
    1RMs Kgs Reps 2x3 3x3
    Trzaj 125 Izbacaj stalci 107.5 117.5
    Nabacaj/Izbacaj 150 Reps 8x 8x 6x 2x6
    Zadnji cucanj 210 Bk. Squat 125 137.5 147.5 157.5
    Potisak 110 Reps 2x7 2x5
    Trzaj snagom 105 Podriv nabacaj 135 135
    Trzaj od koljena 100
    Nabacaj snagom 135 DAY 2 Set#1 Set#2 Set#3 Set#4 Set#5
    Nabacaj od kolj. 100 Reps 2x3 3x3
    Izbacaj stalci 155 Nab snagom+2 nabacaja 97.5 105
    Trzaj tijelom 85 Reps 3x5 2x5
    Prednji cucanj 190 Visoki podriv nabacaj 105 112.5
    DL 531 220 Reps 3x 3x 3x 3x 3x
    Ulaz trzaj 75 75 82.5 87.5 87.5
    Reps 5x5
    Push press 82.5

    DAY 3 Set#1 Set#2 Set#3 Set#4 Set#5


    Reps 5x 5x 4x 2x3
    Trzaj tijelom 42.5 50 60 60
    Reps 2x3 3x3
    3 pozicije nabacaj 90 105
    Reps 8x 6x 5x 3x 5x
    Front Squat 115 122.5 132.5 142.5 132.5
    Reps 4x7
    DL Clean 150

    DAY 4 Set#1 Set#2 Set#3 Set#4 Set#5


    Reps 2x3 3x3
    3 pozicije trzaj 82.5 87.5
    Reps 3x5 2x5
    Trzaj potisak 72.5 80
    Reps 2x7 2x5
    Podriv trzaj 112.5 112.5
    Reps 6x 6x 6x 2x4
    Zadnji cucanj 125 137.5 147.5 157.5

    DAY 5 Set#1 Set#2 Set#3 Set#4 Set#5


    Reps 3x 2 2x1 1x 1x
    Trzaj 87.5 95 100 95 100
    Reps 3x 2x 1x 1x 1x
    Nabacaj/izbacaj 105 112.5 120 112.5 120
    Reps 5x8
    Trzaj tesko vucenje stalci 132.5
    Reps 5x8
    RDL 97.5
    DAY 1 Set#1 Set#2 Set#3 Set#4 Set#5
    Reps 2x3 3x3
    NAME Trzaj snagom+2 trzaj 87.5 95
    1RMs Kgs Reps 5x3
    Trzaj 125 Izbacaj stalci 117.5
    Nabacaj/Izbacaj 150 Reps 6x 6x 6x 2x5
    Zadnji cucanj 210 Bk. Squat 137.5 147.5 157.5 167.5
    Potisak 110 Reps 5x5
    Trzaj snagom 105 Podriv nabacaj 137.5
    Trzaj od koljena 100
    Nabacaj snagom 135 DAY 2 Set#1 Set#2 Set#3 Set#4 Set#5
    Nabacaj od kolj. 100 Reps 3x 3x 3x 2x3
    Izbacaj stalci 155 Nab snagom+2 nabacaja 97.5 105 105 112.5
    Trzaj tijelom 85 Reps 3x5 2x5
    Prednji cucanj 190 Visoki podriv trzaj 90 97.5
    DL 531 220 Reps 3x 3x 3x 3x 2x3
    Ulaz trzaj 75 75 82.5 87.5 95
    Reps 5x5
    Push press 85

    DAY 3 Set#1 Set#2 Set#3 Set#4 Set#5


    Reps 5x 5x 4x 2x3
    Trzaj tijelom 42.5 50 60 60
    Reps 2x3 3x3
    3 pozicije nabacaj 90 105
    Reps 8x 6x 5x 3x 5x
    Front Squat 115 122.5 132.5 142.5 132.5
    Reps 2x7 3x5
    Mrtvo vucenje trzaj 125 125

    DAY 4 Set#1 Set#2 Set#3 Set#4 Set#5


    Reps 2x3 3x3
    3 pozicije trzaj 87.5 95
    Reps 5x5
    Trzaj potisak 80
    Reps 5x5
    Podriv trzaj 115
    Reps 5x 5x 4x 2x3
    Zadnji cucanj 137.5 147.5 157.5 167.5

    DAY 5 Set#1 Set#2 Set#3 Set#4 Set#5


    Reps 3x 3x 2x 1x 1x 1x
    Trzaj 75 87.5 95 100 107.5 100
    Reps 3x 3x 2x 1x 1x 1x
    Nabacaj/izbacaj 90 105 112.5 120 127.5 120
    Reps 5x6
    Nabacaj tesko vucenje stalci 165
    Reps 5x8
    RDL 100
    Reps 3x15
    podizanje noga uvis
    1x
    95
    1x
    112.5
    DAY 1 Set#1 Set#2 Set#3 Set#4
    Reps 4x2
    NAME Trzaj snagom+ trzaj 95
    1RMs Kgs Reps 5x3
    Trzaj 125 Izbacaj stalci 120
    Nabacaj/Izbacaj 150 Reps 5x 3x5 3x 4x
    Zadnji cucanj 210 Bk. Squat 157.5 167.5 172.5 167.5
    Potisak 110 Reps 5x5
    Trzaj snagom 105 Podriv nabacaj 142.5
    Trzaj od koljena 100
    Nabacaj snagom 135 DAY 2 Set#1 Set#2 Set#3
    Nabacaj od kolj. 100 Reps 4x2
    Izbacaj stalci 155 Nab snagom+nabacaj 112.5
    Trzaj tijelom 85 Reps 2x5 3x4
    Prednji cucanj 190 Visoki podriv nabacaj 115 115
    DL 531 220 Reps 2x3 2x3 3x
    Ulaz trzaj 87.5 95 100
    Reps 5x5
    Push press 87.5

    DAY 3 Set#1 Set#2 Set#3


    Reps 5x 4x 2x3
    Trzaj tijelom 55 60 65
    Reps 2x2 2x2
    2 pozicije nabacaj 112.5 120
    Reps 5x 2x4 2x3
    Front Squat 142.5 152.5 162.5
    Reps 5x5
    DL Clean 157.5

    DAY 4 Set#1 Set#2 Set#3


    Reps 2x2 2x2
    2 pozicije trzaj 95 97.5
    Reps 5x5
    Trzaj potisak 80
    Reps 5x5
    Podriv trzaj 120
    Reps 2x5 3x5
    Zadnji cucanj 157.5 167.5

    DAY 5 Set#1 Set#2 Set#3 Set#4 Set#5


    Reps 2x 2x 1x 1x 1x 1x
    Trzaj 75 95 100 102.5 107.5 102.5
    Reps 2x 2x 1x 1x 1x 1x
    Nabacaj/izbacaj 90 112.5 120 122.5 127.5 122.5
    Reps 5x6
    Trzaj tesko vucenje stalci 140
    Reps 4x8
    RDL 105
    Reps 5x
    Vratilo
    1x
    100
    1x
    120
    DAY 1 Set#1 Set#2
    Reps 4x2
    NAME Trzaj snagom+ trzaj 97.5
    1RMs Kgs Reps 5x2
    Trzaj 125 Izbacaj stalci 125
    Nabacaj/Izbacaj 150 Reps 2x5 3x4
    Zadnji cucanj 210 Bk. Squat 167.5 177.5
    Potisak 110 Reps 4x4
    Trzaj snagom 105 Podriv nabacaj 145
    Trzaj od koljena 100
    Nabacaj snagom 135 DAY 2 Set#1 Set#2 Set#3
    Nabacaj od kolj. 100 Reps 4x2
    Izbacaj stalci 155 Nabacaj 112.5
    Trzaj tijelom 85 Reps 2x4 3x3
    Prednji cucanj 190 Visoki podriv trzaj 100 100
    DL 531 220 Reps 3x 2x3 2x3
    Ulaz trzaj 87.5 95 100
    Reps 5x4
    Push press 90

    DAY 3 Set#1 Set#2 Set#3


    Reps 4x 2x3 2x3
    Trzaj tijelom 60 65 65
    Reps 2x2 2x2
    2 pozicije nabacaj 115 120
    Reps 3x4 3x4
    Front Squat 152.5 162.5
    Reps 5x5
    DL Trzaj 132.5

    DAY 4 Set#1 Set#2


    Reps 2x2 2x2
    2 pozicije trzaj 97.5 100
    Reps 5x5
    Trzaj potisak 85
    Reps 3x5
    Podriv trzaj 122.5
    Reps 3x4 2x3
    Zadnji cucanj 177.5 177.5

    DAY 5 Set#1 Set#2 Set#3 Set#4 Set#5


    Reps 1x 1x 1x 1x 1x 1x
    Trzaj 87.5 100 102.5 107.5 110 107.5
    Reps 1x 1x 1x 1x 1x 1x
    Nabacaj/izbacaj 105 120 122.5 127.5 130 127.5
    Reps 5x6
    Nabacaj tesko vucenje stalci 167.5
    Reps 5x6
    RDL 107.5
    Reps 5x
    Vratilo
    1x
    102.5
    1x
    122.5
    LAGANA SEDMICA

    DAY 1 Set#1 Set#2


    Reps 5x3
    NAME Trzaj snagom 72.5
    1RMs Kgs Reps 4x3
    Trzaj 125 Izbacaj stalci 112.5
    Nabacaj/Izbacaj 150 Reps 2x3 3x2
    Zadnji cucanj 210 Bk. Squat 147.5 157.5
    Potisak 110 Reps 3x3
    Trzaj snagom 105 Podriv nabacaj 130
    Trzaj od koljena 100
    Nabacaj snagom 135 DAY 2 Set#1 Set#2
    Nabacaj od kolj. 100 Reps 5x3
    Izbacaj stalci 155 Nab snagom 95
    Trzaj tijelom 85 Reps 5x3
    Prednji cucanj 190 Visoki podriv trzaj 87.5
    DL 531 220 Reps 5x3
    Ulaz trzaj 82.5
    Reps 5x3
    Push press 80

    DAY 3 Set#1 Set#2


    Reps 5x2
    2 pozicije nabacaj 105
    Reps 3x3 2x3
    Front Squat 132.5 142.5
    Reps 4x3
    DL Trzaj 120

    DAY 4 Set#1 Set#2


    Reps 5x2
    2 pozicije trzaj 87.5
    Reps 5x5
    Trzaj potisak 72.5
    Reps 5x3
    Podriv trzaj 107.5
    Reps 3x3 2x2
    Zadnji cucanj 157.5 157.5

    DAY 5 Set#1 Set#2 Set#3


    Reps 2x 2x 2x1
    Trzaj 87.5 95 97.5
    Reps 2x 2x 2x1
    Nabacaj/izbacaj 105 112.5 115
    Reps 5x6
    Trzaj tesko vucenje stalci 132.5
    Reps 5x6
    RDL 90
    Reps 5x
    Vratilo
    DAY 1 Set#1 Set#2
    Reps 4x3
    NAME Trzaj od koljena 87.5
    1RMs Kgs Reps 3x3 2x3
    Trzaj 125 Izbacaj stalci 120 125
    Nabacaj/Izbacaj 150 Reps 5x4
    Zadnji cucanj 210 Bk. Squat 177.5
    Potisak 110 Reps 5x3
    Trzaj snagom 105 Podriv nabacaj 150
    Trzaj od koljena 100
    Nabacaj snagom 135 DAY 2 Set#1 Set#2
    Nabacaj od kolj. 100 Reps 4x3
    Izbacaj stalci 155 Nabacaj od koljena 105
    Trzaj tijelom 85 Reps 5x3
    Prednji cucanj 190 Visoki podriv nabacaj 127.5
    DL 531 220 Reps 2x3 3x3
    Ulaz trzaj 95 100
    Reps 5x4
    Push press 92.5

    DAY 3 Set#1 Set#2


    Reps 5x 2x3 2x3
    Trzaj tijelom 60 65 65
    Reps 2x3 3x2
    Nabacaj/izbacaj 105 112.5
    Reps 5x4
    Front Squat 162.5
    Reps 5x4
    Mrtvo vucenje nabacaj 160

    DAY 4 Set#1 Set#2


    Reps 2x3 3x2
    Trzaj 87.5 95
    Reps 5x4
    Trzaj potisak 85
    Reps 5x3
    Podriv trzaj 125
    Reps 5x4
    zadnji cucanj 177.5

    DAY 5 Set#1 Set#2 Set#3 Set#4 Set#5


    Reps 1x 1x 1x 1x 1x 1x
    Trzaj 87.5 100 102.5 107.5 110 102.5
    Reps 1x 1x 1x 1x 1x 1x
    Nabacaj/izbacaj 105 120 122.5 127.5 130 122.5
    Reps 5x6
    Nabacaj tesko vucenje stalci 175
    Reps 5x6
    RDL 107.5
    1x
    107.5
    1x
    127.5
    DAY 1 Set#1 Set#2
    Reps 2x3 2x2
    NAME Trzaj od koljena 90 90
    1RMs Kgs Reps 4x2
    Trzaj 125 Izbacaj stalci 127.5
    Nabacaj/Izbacaj 150 Reps 5x3
    Zadnji cucanj 210 Bk. Squat 182.5
    Potisak 110 Reps 5x5
    Trzaj snagom 105 Podriv nabacaj iz minusa 135
    Trzaj od koljena 100
    Nabacaj snagom 135 DAY 2 Set#1 Set#2
    Nabacaj od kolj. 100 Reps 2x3 2x2
    Izbacaj stalci 155 Nabacaj od koljena 107.5 107.5
    Trzaj tijelom 85 Reps 5x3
    Prednji cucanj 190 Visoki podriv trzaj 107.5
    DL 531 220 Reps 3x3 2x2
    Ulaz trzaj 97.5 102.5
    Reps 2x4 3x3
    Push press 95 95

    DAY 3 Set#1 Set#2


    Reps 2x 4x1
    Nabacaj/izbacaj 112.5 120
    Reps 5x2
    Front Squat 170
    Reps 5x4
    Mrtvo vucenje trzaj 140

    DAY 4 Set#1 Set#2


    Reps 2x2 3x1
    Trzaj 95 100
    Reps 5x4
    Trzaj potisak 90
    Reps 5x5
    Podriv trzaj iz minusa 112.5
    Reps 5x4
    Zadnji cucanj 177.5

    DAY 5 Set#1 Set#2 Set#3 Set#4 Set#5


    Reps 1x 1x 1x 2x1
    Trzaj 100 102.5 107.5 110
    Reps 1x 1x 1x 2x1
    Nabacaj/izbacaj 120 122.5 127.5 130
    Reps 5x5
    Nabacaj tesko vucenje stalci 180
    Reps 5x5
    RDL 112.5
    DAY 1 Set#1 Set#2
    Reps 4x2
    NAME Trzaj od koljena 95
    1RMs Kgs Reps 4x2
    Trzaj 125 Izbacaj stalci 132.5
    Nabacaj/Izbacaj 150 Reps 3x3 2x2
    Zadnji cucanj 210 Bk. Squat 182.5 190
    Potisak 110 Reps 5x4
    Trzaj snagom 105 Podriv nabacaj iz minusa 137.5
    Trzaj od koljena 100
    Nabacaj snagom 135 DAY 2 Set#1 Set#2
    Nabacaj od kolj. 100 Reps 4x2
    Izbacaj stalci 155 Nabacaj od koljena 112.5
    Trzaj tijelom 85 Reps 5x2
    Prednji cucanj 190 Visoki podriv nabacaj 130
    DL 531 220 Reps 2x3 2x2
    Ulaz trzaj 100 107.5
    Reps 4x3
    Push press 100

    DAY 3 Set#1 Set#2


    Reps 2x3 2x2
    Trzaj tijelom 65 67.5
    Reps 2x 4x1
    Nabacaj/izbacaj 112.5 120
    Reps 5x2
    Front Squat 170
    Reps 5x4
    Mrtvo vucenje nabacaj 167.5

    DAY 4 Set#1 Set#2


    Reps 2x 4x1
    Trzaj 95 100
    Reps 2x4 2x3
    Trzaj potisak 92.5 92.5
    Reps 5x4
    Podriv trzaj iz minusa 115
    Reps 5x3
    Zadnji cucanj 182.5

    DAY 5 Set#1 Set#2 Set#3 Set#4


    Reps 1x 1x 1x 3x1
    Trzaj 100 102.5 107.5 110
    Reps 1x 1x 1x 3x1
    Nabacaj/izbacaj 120 122.5 127.5 130
    Reps 5x5
    Trzaj tesko vucenje stalci 152.5
    Reps 5x4
    RDL 115
    LAGANA SEDMICA

    DAY 1 Set#1
    Reps 4x2
    NAME Trzaj od koljena 82.5
    1RMs Kgs Reps 4x2
    Trzaj 125 Izbacaj stalci 117.5
    Nabacaj/Izbacaj 150 Reps 5x2
    Zadnji cucanj 210 Bk. Squat 167.5
    Potisak 110 Reps 3x3
    Trzaj snagom 105 Podriv nabacaj iz minusa 122.5 GM, PODIZANJE NOGA
    Trzaj od koljena 100
    Nabacaj snagom 135 DAY 2 Set#1
    Nabacaj od kolj. 100 Reps 4x2
    Izbacaj stalci 155 Nabacaj od koljena 65
    Trzaj tijelom 85 Reps 4x3
    Prednji cucanj 190 Visoki podriv nabacaj 115
    DL 531 220 Reps 4x3
    Ulaz trzaj 87.5
    Reps 4x3
    Push press 87.5

    DAY 3 Set#1 Set#2


    Reps 3x3
    Trzaj tijelom 55
    Reps 2x2 3x1
    Nabacaj/izbacaj 97.5 105
    Reps 3x2
    Front Squat 152.5
    Reps 3x3
    Mrtvo vucenje trzaj 127.5

    DAY 4 Set#1 Set#2


    Reps 2x2 3x1
    Trzaj 82.5 87.5
    Reps 4x4
    Trzaj potisak 80
    Reps 3x3
    Podriv trzaj iz minusa 105
    Reps 4x2
    Zadnji cucanj 162.5

    DAY 5 Set#1 Set#2 Set#3 Set#4 Set#5


    Reps 2x 2x 2x1 2x1
    Trzaj 75 82.5 87.5 95
    Reps 2x 2x 2x1 2x1
    Nabacaj/izbacaj 90 97.5 105 95
    Reps 5x5
    Nabacaj tesko vucenje stalci 167.5
    Reps 5x4
    RDL 72.5
    DAY 1 Set#1 Set#2
    Reps 4x2
    NAME Trzaj 95
    1RMs Kgs Reps 2x3 2x2
    Trzaj 125 Izbacaj stalci 132.5 132.5
    Nabacaj/Izbacaj 150 Reps 4x2
    Zadnji cucanj 210 Bk. Squat 190
    Potisak 110 Reps 3x3
    Trzaj snagom 105 Podriv nabacaj iz minusa 142.5
    Trzaj od koljena 100
    Nabacaj snagom 135 DAY 2 Set#1
    Nabacaj od kolj. 100 Reps 4x2
    Izbacaj stalci 155 Nabacaj 112.5
    Trzaj tijelom 85 Reps 4x3
    Prednji cucanj 190 Ulaz trzaj 107.5
    DL 531 220 Reps 3x3
    Push press 100

    DAY 3 Set#1
    Reps 3x1
    Nabacaj/izbacaj 120
    Reps 4x2
    Front Squat 170
    Reps 3x3
    Mrtvo vucenje nabacaj 172.5

    DAY 4 Set#1
    Reps 3x1
    Trzaj 100
    Reps 3x3
    Trzaj potisak 95
    Reps 3x3
    Podriv trzaj iz minusa 120
    Reps 4x2
    Zadnji cucanj 182.5

    DAY 5 Set#1 Set#2 Set#3 Set#4 Set#5


    Reps 1x 1x 1x 2x1 1x 1x
    Trzaj 100 102.5 107.5 110 102.5 100
    Reps 1x 1x 1x 1x 1x 1x
    Nabacaj/izbacaj 120 122.5 127.5 130 122.5 120
    Reps 3x5 2x4
    Trzaj tesko vucenje stalci 152.5 152.5
    Reps
    PODIZANJE NOGA
    DAY 1 Set#1
    Reps 3x2
    NAME Trzaj 87.5
    1RMs Kgs Reps 3x2
    Trzaj 125 Nabacaj/izbacaj 105
    Nabacaj/Izbacaj 150 Reps 4x2
    Zadnji cucanj 210 Bk. Squat 167.5
    Potisak 110 Reps
    Trzaj snagom 105 Pretkloni
    Trzaj od koljena 100
    Nabacaj snagom 135 DAY 2 Set#1
    Nabacaj od kolj. 100 Reps 4x2
    Izbacaj stalci 155 Trzaj 82.5
    Trzaj tijelom 85 Reps 4x2
    Prednji cucanj 190 Nabacaj/izbacaj 97.5
    DL 531 220 Reps 4x3
    Ulaz trzaj 95

    DAY 3 Set#1
    Reps 3x2
    Trzaj 87.5
    Reps 3x2
    Nabacaj/izbacaj 105
    Reps 4x2
    Prednji cucanj 152.5

    DAY 4 Set#1
    Reps 6x1
    Trzaj 87.5
    Reps 6x1
    Nabacaj/izbacaj 105
    Reps 4x2
    Zadnji cucanj 162.5

    DAY 5 Set#1 Set#2 Set#3


    Reps 1x 1x 1x 1x
    Trzaj 87.5 90 95 97.5
    Reps 1x 1x 1x 1x
    Nabacaj/izbacaj 105 107.5 112.5 115
    Reps 4x2
    Podriv nabacaj 135
    PONEDELJAK Set#1 Set#2 Set#3
    Reps 5x1
    NAME Trzaj 95
    1RMs Kgs Reps 5x1
    Trzaj 125 Nabacaj/izbacaj 112.5
    Nabacaj/Izbacaj 150 Reps 1x 1x 1x
    Zadnji cucanj 210 Zadnji cucanj 190 192.5 200
    Potisak 110
    Trzaj snagom 105
    Trzaj od koljena 100 UTORAK Set#1 Set#2 Set#3
    Nabacaj snagom 135 Reps 2x1 2x1 2x1
    Nabacaj od kolj. 100 Trzaj 87.5 95 100
    Izbacaj stalci 155 Reps 2x1 2x1 2x1
    Trzaj tijelom 85 Nabacaj/izbacaj 105 112.5 120
    Prednji cucanj 190
    DL 531 220
    ČETVRTAK Set#1
    Reps 5x1
    Trzaj 87.5
    Reps 5x1
    Nabacaj/izbacaj 105
    Reps 1x
    Prednji cucanj 170
    PRELAZNI PERIOD
    UTORAK Set#1
    Reps 6x1
    NAME Trzaj snagom 62.5
    1RMs Kgs Reps 6x1
    Trzaj 92 Nabacaj snagom 77.5
    Nabacaj/Izbacaj 112
    Zadnji cucanj 147 SRIJEDA Set#1
    Potisak 92 Reps 4x1
    Trzaj snagom 82 Trzaj 70
    Trzaj od koljena 85 Reps 4x1
    Nabacaj snagom 102 Nabacaj/izbacaj 85
    Nabacaj od kolj. 105 Reps 3x2
    Izbacaj stalci 112 Bk. Squat 117.5
    Trzaj tijelom 80
    Prednji cucanj 135 ČETVRTAK Set#1
    DL 531 165 Reps 8x1
    Trzaj snagom 65
    Reps 8x1
    Nabacaj snagom 65

    PETAK Set#1
    Reps 3x1
    Trzaj 77.5
    Reps 1x
    Nabacaj/izbacaj 95
    Reps 3x2
    Prednji cucanj 115

    SUBOTA Set#1
    Reps 4x1
    Trzaj 72.5
    Reps 2x1
    Nabacaj/izbacaj 90

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