The Routine I Used To Transform My Body скачать в хорошем качестве

The Routine I Used To Transform My Body

Day 1 - Legs (Heavy) Hamstring Curl - 3x10-12 (2:00) BB ATG Back Squat - 4x6-8 (3:30) Single Leg Press (Low) - 3x8-10 (2:45) Machine Hip Thrust - 3x8-10 (2:45) Hamstring Curl - 3x10-12 (2:00) Leg Extension - 3x10-12 (2:00) Machine Calf Raise - 6x10-20 (1:15) Day 2 - Push (Heavy) 30° DB Bench Press - 3x6-8 (2:45) BB Bench Press - 4x4-6 (3:30) DB Overhead Press - 4x6-8 (2:45) Overhead Tricep Extension - 4x10-12 (2:00) Cable Lateral Raise - 4x10-12 (2:00) Machine Fly - 3x10-12 (2:00) Rope Tricep Pushdown - 3x10-12 (2:00) Day 3 - Pull (Heavy) Weighted Pull-Up / Lat Pulldown - 4x6-8 (3:30) Seated Cable Row - 3x8-10 (2:45) Machine Rear Delt Fly - 3x10-12 (2:00) Straight-Arm Lat Pulldown - 3x10-12 (2:00) Bayesian Cable Curl - 4x10-12 (2:00) EZ-Bar Curl - 3x8-10 (2:00) Machine Calf Raise - 6x10-20 (1:15) Day 4 - Legs (Light) Hamstring Curl - 3x12-15 (1:15) Hack Squat - 4x8-10 (2:00) Machine Hip Thrust - 4x10-12 (1:30) Standing Hip Extension 3x10-15 (1:15) Hamstring Curl - 3x12-15 (1:15) Leg Extension - 3x12-15 (1:15) Day 5 - Push (Light) 30° BB Bench Press - 4x8-10 (2:00) DB Bench Press - 3x10-12 (1:30) DB Overhead Press - 4x10-12 (1:30) EZ-Bar Skullcrusher - 4x12-15 (1:15) Cable Lateral Raise - 4x12-15 (1:15) Low Cable Fly - 3x12-15 (1:15) Overhead Tricep Extension - 3x12-15 (1:15) Machine Calf Raise - 6x10-20 (1:15) Day 6 - Pull (Light) Weighted Pull-Up / Lat Pulldown - 4x8-10 (2:00) Chest Supported Row - 3x10-12 (1:30) Reverse Cable Fly - 3x12-15 (1:15) Straight-Arm Lat Pulldown - 3x12-15 (1:15) Single Arm Lat Pulldown - 3x10-12 (1:30) Machine Preacher Curl - 4x12-15 (1:15) Cross-Body Hammer Curl - 3x12-15 (1:15)