Lega - 90 [5.str. slike; 7.str. program]

WS4SB

WESTSIDE FOR SKINNY BASTARDS

š.3. - š.6.

PONEDJELJAK

Max-effort upper body

A)   Incline bench press (max serija: 3-5 ponavljanja)

B)   French press (2 serije: max ponavljanja (š5-20); 3-4 minute odmora)

C)   Barbell rows

Rear delt flyes

(3-4 superserije: 8-š2 ponavljanja svake vježbe)

D)   Dumbbell shrugs (3-4 serije: 8-š5 ponavljanja)

E)   Barbell biceps curls (3-4: 8-š5)

UTORAK

Dynamic-effort lower body

A)   Box jumps (5-8 serija: š-3 skoka)

B)   Bulgarian split squats (2-3 serije: 8-š0 ponavljanja)

C)   45degrees hyperextension

D)   Hanging leg raises (4 serije: š0-š5)

cETVRTAK

Repetition upper body

A)   Chin ups (3 serije: maximum)

B)   Lat pulldowns

Rear delt flyes

(3-4 superserije: 8-š2 ponavljanja)

C)   Dumbbell military press (4 serija: 8-š2)

D)   Dumbbell shrugs (8-š0)

Dumbbell curls (8-š0)

(3 superserije)

PETAK

Max effort lower body

A)   Box squats (max serija: 3-5 ponavljanja)

B)   Bulgarian split squat (3 serije: 6-š2)

C)   45 degrees hyperextension

D)   Sprinter sit-ups

V-ups

Toe touches

Hip thrusts

(High rep abdominal circuit: š0-20 reps of each exercise)