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Programa Za Caci IV

This document contains summaries of workout routines for push day, pull day, legs day, and upper and lower body splits. The workouts include exercises like chest presses, rows, shoulder presses, squats, lunges, and curls performed across multiple sets and reps. A focus is placed on compound exercises that work the major muscle groups for strength and muscle growth.

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32 views7 pages

Programa Za Caci IV

This document contains summaries of workout routines for push day, pull day, legs day, and upper and lower body splits. The workouts include exercises like chest presses, rows, shoulder presses, squats, lunges, and curls performed across multiple sets and reps. A focus is placed on compound exercises that work the major muscle groups for strength and muscle growth.

Uploaded by

special tree
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Push day

Chest:
Floor press: 5 x 12 – 10 – 10 – 8 – 6
Floor Fly’s: 4 x 12 – 10 - 8 – 8
Grada na koso- press: 5 x 12 – 10 – 10 – 8 – 6
Shoulder:
Sedejki shoulder press: 4 x 12 + stoejki letanje: 4 x 12
Stoejki lateral raise: 4 x 10 + sedejki letanje: 4 x 12
Triceps:
Celna so sipka: 4 x 12
Dumbell kickbacks: 4 x 12

Pull day:
GRB:
Veslanje podprena na kreveto: 5 x 12 – 10 – 8 – 6 – 4
Stoejki latovi tesno so 2 sekundi drzanje: 4 x 12 – 10 – 10 – 10
Barbell Row: 4 x 12 – 10 – 8 – 6
Zadno ramo:
Navednata na klupa: 4 x 12
Stoejki navednata: 4 x 12
Biceps:
Dumbell: 4 x 12 – 10 – 10 – 8
Hammer curl I dvete istovremeno : 4 x 12 – 10 – 10 - 8

Legs:
Squats so sipka : 5 x 12 – 10 – 10 – 8 – 6
Sumo Squat: 4 x 12 – 8 – 6 - 6
Bulgarian split: 4 x 12
Istegnuvanje so barbell: 4 x 12 – 10 – 8 – 6
Na skalite listovi bez tezina: 5 x 12
Hipthrust: 4 x 12 – 10 – 8 – 8
Kardio: 20 min
Push day #2
Chest:
Barbell bench flat: 5 x 12 – 10 – 10 – 8 – 6
Floor Fly’s: 4 x 12 – 10 – 6 – 6
Grada na koso barbell: 5 x 12 – 10 – 8 – 6 – 6
Shoulder:
Stoejki shoulder press barbell: 4 x 12 + sedejki letanje: 4 x 12
Stoejki lateral raise: 4 x 10 + stoejki letanje: 4 x 12
Triceps:
Skullcrusher: 5 x 15 – 12 – 12 – 10 – 8
Triceps overhead extension: 4 x 12
Pull day #2:
GRB:
Barbell row: 5 x 10 – 8 – 8 – 6 – 6
Dumbell row: 5 x 12 – 10 – 10 – 10 – 8
Superman Fly’s: 4 x 12
Zadno ramo:
Navednata na klupa: 4 x 12
Stoejki navednata: 4 x 12
Biceps:
Barbell curl: 4 x 12 – 10 – 10 – 10
Hammer curl inside so 2 sekundi drzanje: 4 x 12 – 12 – 10 – 10

Legs #2:
Squats: 5 x 12 – 10 – 10 – 8 – 8
Deadlift: 4 x 12 – 10 – 8 – 6
Lunges na siroko na napred u mesto: 4 x 12 od noga
Hipthrust: 4 x 12 – 10 – 8 – 6
Istegnuvanje so dumbell: 4 x 12 – 10 – 10 – 8
Na skalite listovi bez tezina: 5 x 12 so 2 sekundi drzanje
Kardio: 20 min

Upper body #1
Floor press: 4 x 12 – 10 – 8 – 6
Floor Fly: 4 x 12
Dumbell row siroko: 4 x 12 - 10 – 8 – 6
Veslanje: 4 x 12
Shoulder Triset: 3 x 10: Press stoejki – letanje – navednata
zadno
Skullcrusher : 4 x 12
Dumbell curl: 4 x 12
Lower Body #1
Sumo squat 4 x 12 – 10 – 10 – 8
Calves 4 x 12 na skalite
Reverse Lunges: 4 x 12 od noga
Squat: 4 x 12
Hipthrust: 4 x 12 – 10 – 8 – 6
Kardio: 10-15 min

Upper body #2
Chest press barbell: 4 x 12 – 10 – 8 – 6
Barbell chest press koso: 4 x 12 – 10 – 10 – 8
Bentover row so sipka na vrv fanata: 4 x 12 – 10 – 8 – 6
Barbell row: 4 x 12
Shoulder Triset: 3 x 12: Press stoejki – letanje – navednata
zadno
Overhead triceps so eden dumbell: 4 x 10
Dumbell curl dvete u isto vreme (biceps): 4 x 12
Lower Body #2
Squat: 5 x 15 – 12 – 12 – 10 – 8
Sumo squat tezina kaj gradite 4 x 12 – 10 – 10 – 8
Deadlift pull: 4 x 15 – 12 – 10 – 6
Calves 4 x 12 na skalite
Hipthrust: 5 x 12 – 10 – 8 – 8 – 6
Kardio: 15-20 min

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