Monday

Box Squat: 8 x 1-3 (Max Effort)

Reverse Hyper: 4 x 10
Standing Crunch with Cables: 4 x 15
Wednesday
Bench Press, 8 x 1-3 (Max Effort)
Dips: 4 x 10
Barbell Triceps Extension: 4 x10
Dumbbell Row: 4 x 10
Dumbbell Shoulder Shrug: 4 x 10
Friday
Deadlift with Bands: 10 x 2-3 (Dynamic Effort)
Leg Curl: 4 x 10
Weighed Incline Sit-ups: 4 x 10
Saturday

Bench Press with Bands: 8 x 1-3 (Dynamic Effort)

Incline Dumbbell Bench Press: 4 x 10

Seated Cable Row: 4 x 10

Seated Dumbbell Shoulder Press: 4 x 10

Reverse Curl: 4 x 10

Close grip bench press

Floor press

Incline bench press

4 vezbi 5 serija 6-12 ponavljanja

Front SQ 1RM

Hip Thrust

Quad

GHD

Leg raise 3x10

Potisak sa trakom 4x10 )po 2 u stranu

Decline Plank sa tegom 3xmin

Zercher SQ

DL 5cm deficit

Goodmorning 5RM

Benc press sa crvenom trakom

Floor press

Close grip bench press

Kosi benc press 5x10