H�tf�: Mell/Bic/V�dli

Mell�

• Fekvenyom�s: 5 x 8 - View Exercise
• Ferdepados nyom�s k�zis�llyal: 4�x 8� - View Exercise
• T�rogat�s: 3�x 8�- View Exercise
• Sz�kennyom�s: 4� x 8�- View Exercise

Bicepsz

• Bicepszhajl�t�s egyenes r�ddal: 4�x 8�- View Exercise
• Felv�ltott kar� bicepsz: 4 x 8
• Scott pad francia r�ddal:�4�x 8�

V�dli�

• V�dliz�s �llva: 4� x 12 - View Exercise
• V�dliz�s �lve: 4� x 12� - View Exercise

Kedd: L�bak/Has

L�bak�

• Guggol�s: 5 x 8 - View Exercise
• L�btol�s: 4�x 8� - View Exercise
• Felh�z�s merevl�bbal: 4�x 8�- View Exercise
• Combfesz�t�:�4 x 8� - View Exercise
• Combhajl�t�:� 4 x 8� - View Exercise

Has

• T�rdfelh�z�s: 4� x 12�- View Exercise
• L�bemel�s: 4 x 12�- View Exercise
• Fel�l�s r�mai sz�ken: 4 x 12 - View Exercise

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Szerda: OFF

Cs�t�rt�k: H�t/V�dli

H�t

• Mellhez h�z�s: 4�x 8�- View Exercise
• D�nt�tt t�rzs� evez�s: 4� x 8�- View Exercise
• D�nt�tt t�rzs� evez�s k�zis�llyal: 4�x 8- View Exercise
• V�llvonogat�s: 4 x 8�- View Exercise
• H�ts�v�ll vonogat�s: 3�x 8- View Exercise

V�dli�

• V�dliz�s �llva: 4�x 12 - View Exercise
• V�dliz�s �lve: 4� x 12 - View Exercise

P�ntek: V�ll/Tric/Has

V�llak�

• V�llb�lnyom�s: 5�x 12 - View Exercise
• Oldalemel�s: 5 x 12� - View Exercise
• D�nt�tt t�rzs� oldalemel�s: 4� x 12�- View Exercise

Tricepsz

• Homlokra eneged�s: 4� x 8 - View Exercise
• Tolodzkod�s: 4�x 8�- View Exercise
• Leh�z�s csig�n: 4�x 8 - View Exercise

Has�

• T�rdfelh�z�s: 4�x 12 - View Exercise
• L�bemel�s: 4�x 12- View Exercise
• Fel�l�s r�mai sz�ken: 4 x 12- View Exercise

Szombat&Vas�rnap: OFF

Forr�s:Bodybuilding.com

�dv.:Gababoy

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