My Split

Upper · Lower · Push · Pull · Legs

⬆ Upper
Ziua 1
Upper Body
5 exercitii · Compusi + Izolari
1
Impins cu bara pe plan inclinat (45°)
3 seturi6–8 repsfailure
Priza putin mai ingusta — implica mai tare tricepsul
2
Fluturari la cabluri
2 seturi10–12 reps
3
Tractiuni la liber
3 seturi6–8 reps
4
Ridicari laterale la cablu
3 seturi8–10 reps
Stai usor inclinat spre scripete pentru ROM maxim
5
Ramat cu bara
2 seturi6–8 reps
Controlat pe negativ
⬇ Lower
Ziua 2
Lower Body
6 exercitii · Quad + Hamstring + Gambe
1
Flexii femural din culcat
2 seturi6–8 reps
2
Genuflexiuni (bara/Smith)
3 seturi6–8 reps
Primele 2 seturi la 1–2 RIR
3
Romanian Deadlift
3 seturi6–8 reps
4
Extensii cvadriceps
2 seturi8–10 reps
5
Hip Abduction
2 seturi8–10 reps
6
Ridicari pe varfuri (gambe)
3 seturi8–10 reps
↗ Push
Ziua 3
Push
7 exercitii · Piept + Umeri + Triceps
1
Impins cu gantere din inclinat (45°)
3 seturi
Serie: 8 / 5 (cresci) / 15 (scazi)
2
Shoulder Press
3 seturi10–12 reps
3
Skull Crushers
3 seturi6–8 reps
4
Fluturari la cablu / aparat
3 seturi10–12 reps
5
Ridicari laterale (umeri)
3 seturi20 reps
6
Fluturari inverse — Rear Delt
2 seturi12–15 reps
7
Diamond Push-Up
1 seriefailure
↙ Pull
Ziua 4
Pull
7 exercitii · Spate + Biceps + Trapez
1
1-Arm Half-Kneeling Lat Pulldown
3 seturi12–15 reps
2
Tractiuni la liber
2 seturiAMRAP
Progresie saptamanala: +1 rep
3
Ramat cu gantera
3 seturi10–12 reps
4
Shrugs
3 seturi10–12 reps
5
Fluturari inverse — Deltoid Posterior
3 seturi10–12 reps
6
Flexii biceps la cabluri
3 seturi10–12 reps
7
Flexii ciocan
2 seturifailure
🔥 Legs
Ziua 5
Legs
6 exercitii · Full Lower · Ziua grea
1
Deadlift conventional / sumo
1 set principal5 reps
Incalzire: 8 → 4 → 2 reps
2
Presa picioare
4 seturi10–12 reps
3
Flexii femural
3 seturi8–10 reps
4
Extensii cvadriceps
3 seturi8–10 reps
Negativ controlat — nu lasa greutatea sa cada.
5
Ridicari gambe din asezat (aparat)
4 seturi15–20 reps
6
Core — Plank / Dead Bug / Hollow Hold
3 seturi30–45 sec
Adaugat — core stabil = transfer mai bun de forta la deadlift si squat.