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Trening Programa

This document outlines a 5-day workout split with specific exercises scheduled for each day targeting different muscle groups. Monday focuses on shoulders with exercises like seated military press and dumbbell lateral raises. Tuesday targets the back with lat pulldowns and seated rows. Thursday is leg day with exercises such as leg press and lunges. Friday is arm day with bicep curls and tricep extensions. Saturday finishes with chest exercises like incline dumbbell press and dumbbell bench press.

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Sinisa Mitreski
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49 views1 page

Trening Programa

This document outlines a 5-day workout split with specific exercises scheduled for each day targeting different muscle groups. Monday focuses on shoulders with exercises like seated military press and dumbbell lateral raises. Tuesday targets the back with lat pulldowns and seated rows. Thursday is leg day with exercises such as leg press and lunges. Friday is arm day with bicep curls and tricep extensions. Saturday finishes with chest exercises like incline dumbbell press and dumbbell bench press.

Uploaded by

Sinisa Mitreski
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Monday Shoulders

Seated Military Press Machine 3 sets x 21 reps


Dumbbell Lateral Raise super set with Dumbbell Front Raise 3 sets x 8 reps each
Rear Delt Cable Raise 5 sets x 12, 10, 8, 6, 4 reps
Hammer Stength Shrug 5 sets x 12, 10, 8, 6, 4 reps
Four Way Neck Machine 4 sets x 12 reps
Tuesday Back
Wide Grip Lat Pull Down 5 sets x 12, 10, 8, 6, 4 reps
Close Grip Lat Pull Down 5 sets x 12, 10, 8, 6, 4 reps
One Arm Seated Row Machine 4 sets x 12 reps
Back Extension 4 sets x 15, 15, 12, 12 reps
Wednesday- Rest
Thursday Legs
Leg Press 4 sets x 25, 20, 18, 16 (Last set is drop set)
Smith Machine Lunge 4 sets x 8 reps per leg
Lying Leg Curl 4 sets x 12, 10, 8, 6 reps
Standing Calf Raise 6 sets x 16 reps (Last set is drop set)
Friday Arms
Alternating Dumbbell Curl 5 sets x 12, 10, 8, 6, 4 reps
Preacher Machine Curl 6 sets x 12, 10, 8, 6, 21, 21 reps (*Last 2 sets are 21s)
Cable Tricep Extension 5 sets x 12, 10, 8, 6, 20 reps
Overhead Cable Extension 4 sets x 12, 10, 8, 20 reps
One Arm Reverse Grip Tricep Extension 2 sets x 15 reps
*21s are 7 uppwer half partial reps, 7 lower half partial reps and 7 full reps.
Saturday Chest
Incline Dumbbell Press 5 sets x 12, 10, 8, 6, 4 reps
Dumbbell Bench Press 5 sets x 12, 10, 8, 6, 4 reps
Cable Crossover 4 sets x 12 reps
Push Ups 4 sets x 15 reps (superset with crossovers)
Sunday - Rest

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