monday reps weight

3 sets
back squats 10 reps 55-65% https://m.youtube.com/watch?v=rrJIyZGlK8c&pp=ygUJYmIgc3F1YXRz
Reverse lunges 10 reps https://m.youtube.com/watch?v=Q2k3kYbtOcI
Sit ups 10 - 15 reps https://m.youtube.com/watch?v=ccT_Ipjirwk
rest 1min
3sets
BB bench press 10reps 55-65% https://youtu.be/SCVCLChPQFY?si=5R6V5niYT1HBt_YU
butterfly machine 10-12reps https://m.youtube.com/watch?v=eGjt4lk6g34&pp=ygUXY2hlc3QgYnV0dGVyZmx5IHdvcmtvdXQ%3D
russian twist 12 - 15 reps https://youtu.be/JyUqwkVpsi8?si=Q6y_x5n87qc_EAUM
rest 1min
3sets
BB incline bench 12 reps 55-65% https://youtu.be/qSmo-8QapTg?si=4dTwtnwKoiV_Hhqt
TRICEPS 12 - 15 reps https://youtu.be/oB9lRNnaVKo?si=bn6fU47LLnHEYKs8
wednesday
3sets reps weights
Box step ups 8each leg 55-65% https://m.youtube.com/watch?v=qCW8V_rUpgM
Db elevated deadlift 12reps https://m.youtube.com/watch?v=nSF3THUySUQ
sit ups 12 - 15 reps https://m.youtube.com/watch?v=ABWPCPgquWw
rest 2 min
3 sets
seated shoulder press 10reps 55-65% https://youtu.be/SSXS4Z8OkCg?si=NJStEqI36r7irhWO
close grip pulldown 12 reps https://youtu.be/IjoFCmLX7z0?si=TNhM2J92wFxdDDyt
russian twist 20reps https://youtu.be/JyUqwkVpsi8?si=QfjzwjgNF-mUIjZX
rest 2 min
3 sets
glute bridge machine 15reps 65-70% https://youtu.be/6ombApkDsf4?si=vGdFrbIbyWZ1Pg6l
biceps curl 15reps https://youtu.be/HnHuhf4hEWY?si=gt9kn5Ry0venl5wg
friday
3sets
Dead Lift 10-12reps 55-65% https://m.youtube.com/watch?v=tqUP3WTHQDY
Banded glute bridge 12 - 15 reps https://m.youtube.com/watch?v=iEPWq4gGDnI
rest 2 min

3sets
back row machine 12-15reps 65-75% https://youtu.be/n0n8fiBgxhg?si=KAZPl9Tsm9nbeWjV ამ ტრენაჟორს იპოვი ტრენერების მაგიდის წინაა
lat pulldown 12-15reps https://youtu.be/vjrEYyQ6EW0?si=jcgOTAqFDSsf6kGn ესეც მაგის გვერდზეა, ზუსტად ასეთი მანქანა არ გვაქვს მარა მიხვდები რომელიცაა
sit ups 15 reps https://m.youtube.com/watch?v=ABWPCPgquWw
rest 2 min

6sets
sled push 20 metres 40kg https://youtu.be/9XRRXaUpnLk?si=K8EVU2DqYnqRnCVF
monday reps weight
3 sets
back squats 12reps 55-65% https://m.youtube.com/watch?v=rrJIyZGlK8c&pp=ygUJYmIgc3F1YXRz
Reverse lunges 10 reps https://m.youtube.com/watch?v=Q2k3kYbtOcI
Sit ups 10 - 15 reps https://m.youtube.com/watch?v=ccT_Ipjirwk
rest 2 min
3sets
BB bench press 12reps 55-65% https://youtu.be/SCVCLChPQFY?si=5R6V5niYT1HBt_YU
butterfly machine 12-15reps https://m.youtube.com/watch?v=eGjt4lk6g34&pp=ygUXY2hlc3QgYnV0dGVyZmx5IHdvcmtvdXQ%3D
russian twist 12 - 15 reps https://youtu.be/JyUqwkVpsi8?si=Q6y_x5n87qc_EAUM
rest 2 min
3sets
BB incline bench 15 reps 55-65% https://youtu.be/qSmo-8QapTg?si=4dTwtnwKoiV_Hhqt
TRICEPS 12 - 15 reps https://youtu.be/oB9lRNnaVKo?si=bn6fU47LLnHEYKs8