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    Deadlift - 4 Seturi - 10 Repetari Bench Press - 4 Seturi - 10 Repetari Pendlay Row - 3 Seturi - 10 Repetari

    Uploaded by

    Eduard George Ungureanu
    The document outlines a 3 day workout routine, with each day focusing on different compound and isolated exercises. Day 1 includes deadlifts, bench press, Pendlay rows, front raises, curls and skull crushers. Day 2 focuses on deadlifts, lateral raises, overhead presses, shoulder raises, and tricep extensions. Day 3 consists of squats, rows, pushups, curls, and close grip bench presses.

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    Deadlift - 4 Seturi - 10 Repetari Bench Press - 4 Seturi - 10 Repetari Pendlay Row - 3 Seturi - 10 Repetari

    Uploaded by

    Eduard George Ungureanu
    30 views3 pages
    The document outlines a 3 day workout routine, with each day focusing on different compound and isolated exercises. Day 1 includes deadlifts, bench press, Pendlay rows, front raises, curls and skull crushers. Day 2 focuses on deadlifts, lateral raises, overhead presses, shoulder raises, and tricep extensions. Day 3 consists of squats, rows, pushups, curls, and close grip bench presses.

    Original Description:

    Program fitnes foarte bun,pentru oamenii fara muschi,dar care isi doresc muschi

    Original Title

    Program final

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    The document outlines a 3 day workout routine, with each day focusing on different compound and isolated exercises. Day 1 includes deadlifts, bench press, Pendlay rows, front raises, curls and skull crushers. Day 2 focuses on deadlifts, lateral raises, overhead presses, shoulder raises, and tricep extensions. Day 3 consists of squats, rows, pushups, curls, and close grip bench presses.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    30 views3 pages

    Deadlift - 4 Seturi - 10 Repetari Bench Press - 4 Seturi - 10 Repetari Pendlay Row - 3 Seturi - 10 Repetari

    Uploaded by

    Eduard George Ungureanu
    The document outlines a 3 day workout routine, with each day focusing on different compound and isolated exercises. Day 1 includes deadlifts, bench press, Pendlay rows, front raises, curls and skull crushers. Day 2 focuses on deadlifts, lateral raises, overhead presses, shoulder raises, and tricep extensions. Day 3 consists of squats, rows, pushups, curls, and close grip bench presses.

    Copyright:

    © All Rights Reserved
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    You are on page 1of 3

    Ziua 1:

    Deadlift - 4 seturi - 10 repetari


    Bench press - 4 seturi – 10 repetari
    Pendlay row – 3 seturi – 10 repetari

    DB Front Raise – 3 seturi – 15 repetari

    DB Curl + Skull Crusher – 3 seturi – 12/15


    repetari

    Ziua 2:

    Deadlift – 4 seturi – 10 repetari


    Ridicari laterale spate – 3 seturi – 12 repetari
    Flotari – 3 seturi – 12 repetari
    Ridicari umeri -4 seturi - 10 repetari
    Tricep kickback – 3 seturi - 12 repetari
    Ziua 3:

    Genoflexiuni – 4 seturi - 10 repetari


    Pendlay row – 3 seturi – 10 repetari

    Flotari – 3 seturi – 12 repetari


    Dumbell curl – 3 seturi -12 repetari
    Close Grip Bench Press - 3 seturi – 12
    repetari

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