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    Day 1: Chest: Impins Orizontala

    Uploaded by

    Bernard Diac
    The document outlines a 6 day workout program targeting different muscle groups each day. Day 1 focuses on chest exercises like incline presses, flyes, and pec deck. Day 2 works quads, calves and hamstrings with exercises like leg presses and extensions. Day 3 is a rest day. Day 4 targets shoulders with moves like upright rows and presses. Day 5 works biceps and triceps with curls, extensions and dips. Day 6 finishes with back and hamstring exercises such as hyperextensions, rows and pull-downs.

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

    Day 1: Chest: Impins Orizontala

    Uploaded by

    Bernard Diac
    73 views4 pages
    The document outlines a 6 day workout program targeting different muscle groups each day. Day 1 focuses on chest exercises like incline presses, flyes, and pec deck. Day 2 works quads, calves and hamstrings with exercises like leg presses and extensions. Day 3 is a rest day. Day 4 targets shoulders with moves like upright rows and presses. Day 5 works biceps and triceps with curls, extensions and dips. Day 6 finishes with back and hamstring exercises such as hyperextensions, rows and pull-downs.

    Original Description:

    Exercitii pentru fiecare zi

    Original Title

    Program Sala

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    The document outlines a 6 day workout program targeting different muscle groups each day. Day 1 focuses on chest exercises like incline presses, flyes, and pec deck. Day 2 works quads, calves and hamstrings with exercises like leg presses and extensions. Day 3 is a rest day. Day 4 targets shoulders with moves like upright rows and presses. Day 5 works biceps and triceps with curls, extensions and dips. Day 6 finishes with back and hamstring exercises such as hyperextensions, rows and pull-downs.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    73 views4 pages

    Day 1: Chest: Impins Orizontala

    Uploaded by

    Bernard Diac
    The document outlines a 6 day workout program targeting different muscle groups each day. Day 1 focuses on chest exercises like incline presses, flyes, and pec deck. Day 2 works quads, calves and hamstrings with exercises like leg presses and extensions. Day 3 is a rest day. Day 4 targets shoulders with moves like upright rows and presses. Day 5 works biceps and triceps with curls, extensions and dips. Day 6 finishes with back and hamstring exercises such as hyperextensions, rows and pull-downs.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 4

    Day 1: Chest

    impins orizontala 5 Sets 15,12,10,8,6 reps





    impins inclinat 4 Sets 12,10,8,8 reps

    fluturasi 4 Sets 10,10,8,8 reps


    banca impins 3 Sets 15,12,10 reps


    peck deck 4 Sets 12,12,12,12 reps 30 sec. rest between sets

    Day 2: Quads/Calves

    Presa orizontala 6 sets of 8-10 reps

    Ridicari parghie 6 sets of 8-10 reps

    extensii banca 5 Sets 15,12,12,10,10 reps

    Presa orizontala(impingeri) 6 Sets 12,12,10,10,8,6 reps


    Impins 45 4 Sets 12,10,10,8 reps

    Smith genoflexiuni 4 Sets 12,10,8,6 reps




    Day 3: Rest

    Day 4: Shoulders

    Ridicari la bara din picioare 4 Sets 12,10,8,8 reps


    Presa Impins vertical 4 Sets 10,10,8,8 reps


    Rasuciri umeri cu haltera 4 Sets 15,12,12,10 reps

    Ridici haletera cu umeri(smith) 3 Sets 12,12,12 reps

    Aparat umeri 3 sets of 12,10,8 reps

    Ridicari frontale greutate 3 Sets of 12,10,8 reps cu 10,15,20 kg

    Day 5: Arms

    Flexi haltera 4 Sets 12,10,10,8 reps
    Flexi alternative galtera 4 Sets 12,10,8,8 reps
    Flexi rasucite galtera 4 Sets 12,10,10,8 reps
    Scott 3 Sets 12,12,12 reps
    Extensii alternative galtera 4 Sets 12,10,10,8 reps
    Ridicari picioare pe cutie 4 Sets 15,12,12,10 reps
    Impins frantuzesc 4 Sets 12,10,10,8 reps
    Flotari 3 Sets 12,10,10 reps

    Day 6: Back/Hamstrings

    Hiperextensii 3 Sets 12 ,12 ,10 reps
    Ridicari galtere intr`o mana 4 Sets 12,10,10,8 reps
    Helcometru 4 Sets 12,10,10,10 reps
    Aparat tractiuni picioare 4 Sets 12,10,10,10 reps
    Aparat abdomene 4 Sets 12,12,10,8 reps
    Abdomene 2 Sets

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