Krūtis, biceps (atpūta starp piegājiemiem 60sec)

1. Barbell bench press 3x 10-15

2. Hammer-grip DB bench press 3x 8-12

3. Incline Barbell bench press 3x 10-15

4. Incline dumbell fly 3x 8-12

5. Cable iron cross 3x 8-12

6. Inclined dumbell curl 4x 10-12

7. Barbell biceps curl 4x 10-12

8. EZ bar curl 3x 10-12

9. Dumbell hammer curl 4x 10-12

Kājas (atpūta starp piegājiemiem 60sec)

10. Dumbell romanian deadlift 3x 10-12

11. Leg extension 3x 10-12

12. Lying leg curl 3x 8-12

13. Dumbell lunge 3x 10-12

14. Leg press 3x 10-12

Pleci, triceps (atpūta starp piegājiemiem 60sec)

15. EZ bar wide grip upright row 3x 10-12

16. Seated dumbell overhead press 3x 10-12

17. Dumbell lateral raise 3x 10-12

18. Incline dumbell reverse fly 3x 8-12

19. Dumbell shrug 3x 10-12

 20. Tricpe dips 3x 10-12

21. Dumbell overhead tricep extension 3x 8-12

22. One-arm dumbell triceps extension 3x 8-12

23. Cable rope triceps extension (kamēr piedzen)

Mugura, ikri (atpūta starp piegājiemiem 60sec)

24. Wide grip lat pull down 4x 10-12

25. Seated cable row 4x 10-12

26. Bent-over dumbell row 4x 10-12

27. Bent-over barbell row 4x 10-12

28. Aigars zin