Mondays: Chest/Triceps:

Barbell Bench Press 8, 5, 3, 1
Incline Dumbbell Bench Press 10, 10, 10
Decline Dumbbell Bench Press 10, 8, 6
Close Grip Bench Press 8, 8, 8
Dumbbell Extensions 10, 10, 10


Wednesdays: Legs/Shoulders:

Barbell Squat 10, 8, 5, 3, 1
Leg Extensions 12, 12, 12
Hamstring Curls 12, 12, 12
Military Barbell Press 10, 8, 6
Lateral Raises 10, 10, 10
Front Plate or Dumbbell Raises 10, 10, 10


Fridays: Back/Biceps:

Barbell Deadlift 8, 5, 3, 1
Front Pulldowns 10, 10, 10
Seated Rows 10, 8, 8
Standing Barbell Curls 10, 10, 10
Preacher Dumbbell Curls 10, 10, 10

За тази програма ли става въпрос?