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  • Noiembrie - Program

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    Avădanei Vlad Ionuț
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    The document outlines a 6-week workout plan from October 23rd to December 10th. It is divided into weeks with workouts scheduled each day of the week, focusing on different muscle groups or body parts each day such as shoulders, back, chest, biceps, abs, legs, and full body. The first week is labeled as a deload week with rest days scheduled. The following 6 weeks form a hypertrophy cycle with a focus on back, and the final week is another deload week.

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    0. NOIEMBRIE - PROGRAM

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    The document outlines a 6-week workout plan from October 23rd to December 10th. It is divided into weeks with workouts scheduled each day of the week, focusing on different muscle groups or body parts each day such as shoulders, back, chest, biceps, abs, legs, and full body. The first week is labeled as a deload week with rest days scheduled. The following 6 weeks form a hypertrophy cycle with a focus on back, and the final week is another deload week.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    6 views3 pages

    Noiembrie - Program

    Uploaded by

    Avădanei Vlad Ionuț
    The document outlines a 6-week workout plan from October 23rd to December 10th. It is divided into weeks with workouts scheduled each day of the week, focusing on different muscle groups or body parts each day such as shoulders, back, chest, biceps, abs, legs, and full body. The first week is labeled as a deload week with rest days scheduled. The following 6 weeks form a hypertrophy cycle with a focus on back, and the final week is another deload week.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    of 3

    WEEK 5 | 23. 10. – 29. 10.

    2023 | DELOAD |
    LUNI | 23. 10. 2023 | SHOULDERS 1 | CR | DONE |
    MARTI | 24. 10. 2023 | BACK 1 | DONE |
    MIERCURI | 25. 10. 2023 | CHEST 1 | DONE |
    JOI | 26. 10. 2023 | BACK 2 | BICEPSI 1 | ABS 1 | DONE |
    VINERI | 27. 10. 2023 | REST DAY |
    SAMBATA | 28. 10. 2023 | REST DAY |
    DUMINICA | 29. 10. 2023 | REST DAY |

    NOIEMBRIE | 30. 10 – 30. 11. 2023 | HYPERTROPHY CYCLE – FL BACK – 6 WEEKS |

    WEEK 1 | 30. 10 – 05. 11. 2023 |


    LUNI | 30. 10. 2023 | FAs | BICEPSI1 | BACK1 | CRs | DONE |
    MARTI | 31. 10. 2023 | ABS1 | CHEST1 | DONE |
    MIERCURI | 01. 11. 2023 | FA FULL1 | CR FULL1 | BUTT1 | LEGS1 | DONE |
    JOI | 02. 11. 2023 | SHOULDERS1 FAIL BAD | FAs | CRs | BACK2 | DONE |
    VINERI | 03. 11. 2023 | BICEPSI2 | DONE |
    SAMBATA | 04. 11. 2023 | FA FULL2 | CR FULL2 | ABS2 | DONE |
    DUMINICA | 05. 11. 2023 | REST DAY |

    WEEK 2 | 06 - 12. 11. 2023 |


    LUNI | 06. 11. 2023 | SHOULDERS1 | DONE | UMAR DOARE | BACK/CHEST NU |
    MARTI | 07. 11. 2023 | CHEST1 | BACK1 | DONE |
    MIERCURI | 08. 11. 2023 | ABS1 | BICEPSI1 | DONE |
    JOI | 09. 11. 2023 | FA FULL1 | CR FULL1 | BUTT1 | DONE |
    VINERI | 10. 11. 2023 | SHOULDERS2 | DONE |
    SAMBATA | 11. 11. 2023 | REST DAY | DURERI CAP OCHI RAU |
    DUMINICA | 12. 11. 2023 | BACK2 | FA FULL2 | BICEPSI2 | CR FULL2 | DONE |

    WEEK 3 | 13 – 19. 11. 2023 |


    LUNI | 13. 11. 2023 | SHOULDERS1 | DONE |
    MARTI | 14. 11. 2023 | CHEST1 | FA | ABS1 | DONE |
    MIERCURI | 15. 11. 2023 | BICEPSI1 | CR FULL | BACK1 | DONE |
    JOI | 16. 11. 2023 | FA FULL | CR | DONE |
    VINERI | 17. 11. 2023 | SHOULDERS2 | DONE |
    SAMBATA | 18. 11. 2023 | CHEST2 | ABS2 | LEGS1 + BUTT IMPLICIT | DONE |
    DUMINICA | 19. 11. 2023 | BICEPSI2 | DONE |

    WEEK 4 | 20 – 26. 11. 2023 |


    LUNI | 20. 11. 2023 | FA FULL | CR FULL | BACK1 | DONE |
    MARTI | 21. 11. 2023 | SHOULDERS |
    MIERCURI | 22. 11. 2023 | ABS | FA FULL | CR FULL | BUTT | chest |
    JOI | 23. 11. 2023 | BACK | BICEPSI |
    VINERI | 24. 11. 2023 | SHOULDERS | CHEST |
    SAMBATA | 25. 11. 2023 | ABS | FA FULL | CR FULL | BUTT |
    DUMINICA | 26. 11. 2023 | LEGS |

    WEEK 5 | 27. 11 – 03. 12. 2023 |


    LUNI | 27. 11. 2023 | BACK | BICEPSI |
    MARTI | 28. 11. 2023 | SHOULDERS | CHEST |
    MIERCURI | 29. 11. 2023 | ABS | FA FULL | CR FULL | BUTT |
    JOI | 30. 11. 2023 | BACK | BICEPSI |
    VINERI | 01. 12. 2023 | SHOULDERS | CHEST |
    SAMBATA | 02. 12. 2023 | ABS | FA FULL | CR FULL | BUTT |
    DUMINICA | 03. 12. 2023 | LEGS |

    WEEK 6 | 04 – 10. 12. 2023 | DELOAD |


    LUNI | 04. 12. 2023 | BACK | BICEPSI |
    MARTI | 05. 12. 2023 | SHOULDERS | CHEST |
    MIERCURI | 06. 12. 2023 | ABS | FA FULL | CR FULL | BUTT |
    JOI | 07. 12. 2023 | BACK | BICEPSI |
    VINERI | 08. 12. 2023 | SHOULDERS | CHEST |
    SAMBATA | 09. 12. 2023 | ABS | FA FULL | CR FULL | BUTT |
    DUMINICA | 10. 12. 2023 | LEGS |

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