POF A-B

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Puoi ruotare le priorità, cominciare una volta con gambe o petto

Hack Squat

Leg Press

Leg Extension

Hyperextension

Leg Curl

Standing Calf Raise

Calf Raise (Leg Press)

Incline Bench Press (Smith Machine)

Incline Fly Press (Dumbbell)

Bench Press (Dumbbell)

Pec Deck (Machine)

Skull Crusher (Dumbbell)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Reverse Pec Deck

A1 - Gambe Petto Tricipiti

Puoi alternare la priorità tra dorso e spalle

Pull-Up (Weighted)

Dumbbell Row

Pullover (EZ Bar)

Underhand Lat Pulldown

Chest Supported Row (Machine)

Shrug (Dumbbell)

Seated Military Press (Smith Machine)

Lying Side Lateral Raise

Lateral Raise (Dumbbell)

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Cable Crunch

Petto Tricipiti Gambe

Preacher Curl (EZ Bar)

Incline Bench Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Single Arm Row (Cable)

Lat Pulldown (Close Grip)

Spider Curl

Phase 1

Phase 2

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