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Taigi ka manot apie sia treniruote? paprastam zmogui be kruvos papildu apart proteino tinka ji?Pagal mane tai perdaug darbo tricepsams ir bicepsas  manau ir peciams.Taigi ka manot?

Workout 1:
Bench Press: 3 sets of 4-6 reps 2-3 minutes rest
Dumbbell Incline Bench Press: 3 sets of 6-8 reps 2-3 minutes rest
Incline Dumbbell Flyes: 3 sets of 15-20 reps 1 minute rest
Cable Crossover: 3 sets of 15-20 reps 1 minute rest
Close-Grip Bench Press: 3 sets of 4-6 reps 2-3 minutes rest
Dumbbell Overhead Triceps Extension: 3 sets of 6-8 reps 2-3 minutes rest
Triceps Pressdown: 3 sets of 15-20 reps 1 minute rest
Hanging Leg Raise: 3 sets to failure 1 minute rest
Bicycle Crunch: 3 sets to failure 1 minute rest
Plank: 3 sets of 1 minute holds 1 minute rest

Workout 2:
Barbell Row: 3 sets of 4-6 reps 2-3 minutes rest
Lat Pulldown: 3 sets of 6-8 reps 2-3 minutes rest
Seated Cable Row: 3 sets of 15-20 reps 1 minute rest
Barbell Curl: 3 sets of 4-6 reps 2-3 minutes rest
Incline Dumbbell Curl: 3 sets of 6-8 reps 2-3 minutes rest
Preacher Curl: 3 sets of 15-20 reps 1 minute rest
Wrist Curl: 3 sets of 12-15 reps 1 minute rest
Reverse-Grip Wrist Curl: 3 sets of 12-15 reps 1 minute rest


Workout 3:
Squat: 3 sets of 4-6 reps 2-3 minutes rest
Leg Press: 3 sets of 4-6 reps 2-3 minutes rest
Leg Extension: 3 sets of 15-20 reps 1 minute rest
Romanian Deadlift: 3 sets of 4-6 reps 2-3 minutes rest
Lying Leg Curl: 3 sets of 15-20 reps 1 minute rest
Standing Calf Raise: 3 sets of 25-30 reps 1 minute rest
Seated Calf Raise: 3 sets of 25-30 reps 1 minute rest


Workout 4:
Barbell Shoulder Press: 3 sets of 4-6 reps 2-3 minutes rest
Smith Machine Upright Row: 3 sets of 6-8 reps 2-3 minutes rest
Dumbbell Lateral Raise: 3 sets of 15-20 reps 1 minute rest
Dumbbell Rear Delt Raise: 3 sets of 15-20 reps 1 minute rest
Barbell Shrug: 3 sets of 4-6 reps 2-3 minutes rest
Dumbbell Shrug: 3 sets of 15-20 reps 1 minute rest
Reverse Crunch: 3 sets to failure 1 minute rest
Crunch: 3 sets to failure 1 minute rest
Oblique Crunch: 3 sets of 15-20 reps 1 minute rest