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Προπόνηση A1 - (Zag-Day 1)

Barbell Bench Press
1 Blood-Flow set Χ 12 (40%)
1 Pre-Load set Χ 6 (60%)
2 straight sets X 4-7

Dumbbell Arnold Press
2 straight sets X 6-8

Front Pulldown
1 Blood-Flow set Χ 12 (40%)
1 Pre-Load set Χ 6 (60%)
2 straight sets X 5-8

Lever Seated Row
2 straight sets X 4-7


Προπόνηση Β1 - (Zag-Day 1)


Barbell Deadlift (Romanian)
1 Blood-Flow set Χ 12 (40%)
1 Pre-Load set Χ 6 (60%)
2 straight sets X 5-8

Leg Extension
1 Blood-Flow set Χ 12 (40%)
1 Pre-Load set Χ 6 (60%)
2 straight sets X 6-9

Barbell or Smith or Dumbbell Upright Row
1 Blood-Flow set Χ 12 (40%)
1 Pre-Load set Χ 6 (60%)
2 straight sets X 5-8

Weighted Crunch
1 Pre-Load set Χ 10 (60%)
3 straight sets X 8-12


Προπόνηση Α2 - (Zig-Day 2)

Barbell Incline Bench Press
1 Blood-Flow set Χ 12 (40%)
1 Pre-Load set Χ 6 (60%)
2 straight sets X 6-9

Barbell Military or Shoulder Press
2 straight sets X 4-7



Cable Closegrip Pulldown
1 Blood-Flow set Χ 12 (40%)
1 Pre-Load set Χ 6 (60%)
2 straight sets X 5-9

Barbell Bent-Over Row
1 Pre-Load set Χ 6 (60%)
2 straight sets X 4-6


Προπόνηση Β2 - (Zag-Day 2)

Barbell Full Squat
1 Blood-Flow set Χ 12 (40%)
1 Pre-Load set Χ 6 (60%)
2 straight sets X 5-8

Barbell Stiff Leg Straight Back Deadlift
1 Pre-Load set Χ 8 (60%)
2 straight sets X 6-9

Barbell or Dumbbell Shrug
1 Pre-Load set Χ 10 (60%)
2 straight sets X 6-10

Lever Seated Calf Raise
1 Blood-Flow set Χ 12 (40%)
1 Pre-Load set Χ 6 (60%)
1 straight sets X 10-12


περιμένω σχόλια και nick_name!