edzestervem

**edesterv** is a dynamic 2-week program designed to elevate your strength and athletic performance through a comprehensive 6-day weekly training schedule. Each 60-minute session targets key muscle groups using a variety of machines and free weights, ensuring a balanced approach to building power and endurance. With a focus on intermediate lifters, you'll engage in exercises like the Shoulder Press, Lateral Raise, and Chest Press to sculpt your upper body while enhancing core stability. Get ready to push your limits and achieve your fitness goals with this structured and challenging workout plan!

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Week 1

Week 2

Shoulder Press (Machine)

Lateral Raise (Machine)

Reverse Pec Deck

Dip (Bodyweight)

Side Bend (Dumbbell)

Ab coaster / knee lift machine

Váll & mell & törzs

Chest Press (Machine)

Tricep Rope Push Down (Cable)

Incline Bench Press (Dumbbell)

Seated Dip (Machine)

Chest Fly (Machine)

Abs Crunch (Machine)

Push - Mell & tricepsz

Wide Grip Lat Pulldown

Incline Curl (Dumbbell)

Seated Row (Cable)

Preacher Curl (Barbell)

Back Extension (Weighted)

Straight Arm Pulldown

Front Raise

Pull - Hát & bicepsz & váll el

Decline Bench Press (Barbell)

Reverse Grip Tricep Pushdown

Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Underhand Lat Pulldown

Bicep Curl (Machine)

Chest Supported Row (Machine)

Lat Pulldown (Single Arm)

Hammer Curl (Cable)

Upright Row (Barbell)

Pull - Hát & bicepsz

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

High Row

Incline Tricep Extension (Dumbbell)

Rotary Torso Machine

Cable Crunch

Váll & kar & törzs

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