Konjina

**Konjina** is a dynamic 12-week program designed to push your limits and transform your physique. With six training days each week, you'll engage in a balanced mix of compound and isolation exercises, targeting all major muscle groups for comprehensive strength development. Expect to tackle a variety of movements, from dumbbell bench presses to barbell deadlifts, ensuring you build muscle and enhance endurance. This program is perfect for those ready to elevate their training and achieve impressive results in just three months. Get ready to commit and see the gains!

The purpose of this program is to build so much muscle that people start mistaking you for a horse. Hence the name "Konjina" which, translated from Serbian, means a big horse.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Dumbbell)

Incline Curl (Dumbbell)

Leg Extension

Lateral Raise (Dumbbell)

Seated Overhead Press (Dumbbell)

Chest Press (Machine)

Deficit Push Up

Front 1

Romanian Deadlift (Barbell)

Pull-Up (Weighted)

Tricep Rope Push Down (Cable)

Rear Delt Fly (Dumbbell)

Shrug (Barbell)

JM Press (Smith Machine)

Inverted Row

Back 1

Overhead Press (Barbell)

Bulgarian Split Squat (Dumbbell)

Lateral Raise (Cable)

Incline Bench Press (Dumbbell)

Overhead Press (Dumbbell)

Front 2

Chest Supported Row (Dumbbell)

Overhead Tricep Extension (Cable)

Hamstring Curl

Chest Supported Row (Machine)

Reverse Pec Deck

Back 2

Squat (Barbell)

Incline Chest Press (Machine)

Overhead Press (Machine)

Preacher Curl (Barbell)

Front 3

Pullover (Dumbbell)

Skull Crusher (Dumbbell)

Single-Leg Leg Curl

Back 3

Bicep Curl (EZ Bar)

0 reviews for Konjina