Il tuo carrello è vuoto
DHL spedisce in tutto il mondo in 2-3 giorni, tutti gli ordini vengono processati lo stesso giorno.
Work on every muscle group in your body 3 times a week. It's the most efficient way to train.
An example of a 3 day split:
|
Day 1 |
|
|
|
Back squat |
|
|
Leg extension |
|
|
Barbell bench press |
|
|
Bent over barbell row |
|
|
Military barbell press |
|
|
Cable crunches |
|
|
|
|
Day 2 |
|
|
|
Barbell deadlift |
|
|
Lying Hamstring curl |
|
|
Chest fly cables |
|
|
Lat pulldown machine |
|
|
Lateral raises dumbbell |
|
|
Hanging leg raises |
|
|
|
|
Day 3 |
|
|
|
Romanian splitsquat |
|
|
Hip thrusts barbell |
|
|
Incline bench press |
|
|
Cable pullover |
|
|
Rear delt machine |
|
|
Ab wheel rollouts |
Examples of superset routines:
|
Push pull supersets |
|
|
A |
Lat pulldown wide grip (cable) |
|
B |
Barbell bench press |
|
|
|
|
A |
Cable fly |
|
B |
Seated row narrow grip (cable) |
|
|
|
|
A |
Military barbell press |
|
B |
High row machine |
|
|
|
|
A |
Front raises dumbbell |
|
B |
Bent over barbell row |