Cum sa nu te faci de ras la sala - Video

-----------
Programul era pentru un prieten englez dar merge pentru oricine:

Some things you should know:
--Form is the most important thing, do not try with a weight you cannot control
--If you hit over 10 reps, you MUST increase the weight
--Always try to stretch and contract the muscles to max
--You may not feel some muscles working, but trust me they are, most especially the back cause of the density
--For one push exercise, you should try to hit two pull exercises

Sunday:

Upper

-Pullup or some variation (If you cannot do one, try pushing yourself to the top part of the motion and slowly letting yourself down)

https://www.youtube.com/watch?v=eGo4IYlbE5g&ab_channel=Calisthenicmovement
------------------------------------------------------------------------
-Dumbbell bench press ( 4 sets - tell me what weight u can do this for 10 reps and if you can/cannot increase )

https://www.youtube.com/watch?v=NCSVzCpEtx8&ab_channel=SeanNalewanyj
------------------------------------------------------------------------
-Bent-over dumbbell row ( 4 sets - tell me what weight u can do this for 10 reps and if you can/cannot increase )

https://www.youtube.com/watch?v=knB5Q4FN4ck&ab_channel=TestosteroneNation



Tuesday:

Lower

-Bulgarian split squat ( 4 sets - tell me what weight u can do this for 10 reps and if you can/cannot increase )

https://www.youtube.com/watch?v=SkNsa3eBwLA&ab_channel=MaxEuceda
------------------------------------------------------------------------
-Romanian deadlift[hell yea my country]( 4 sets - tell me what weight u can do this for 10 reps and if you can/cannot increase )

https://www.youtube.com/watch?v=hQgFixeXdZo&ab_channel=J2FITStrength%26Conditioning
------------------------------------------------------------------------
-Calf raises ( 4 sets - 20-25 reps /// you can try one-leg versions )
ALL THE WAY DOWN, ALL THE WAY UP, CONTROL THE WEIGHT


Thursday:

Arms
(with some ab work if you want)

-Dumbbell bicep curl ( 2 sets normal + 2 sets reverse grip with more forearm activation - tell me what weight u can do this for 10 reps and if you can/cannot increase )

https://www.youtube.com/watch?v=ykJmrZ5v0Oo&ab_channel=Howcast - you dont NEED to do both hands at once
------------------------------------------------------------------------
-Dumbbell tricep extensions ( 4 sets - tell me what weight u can do this for 10 reps and if you can/cannot increase )

https://www.youtube.com/watch?v=-Vyt2QdsR7E&ab_channel=ScottHermanFitness - you can stand down
------------------------------------------------------------------------
-Dumbbell lateral raises[DO NOT USE HEAVY WEIGHT. STICK TO THE LOWEST SETTING ON YOUR DUMBBELL] ( 4 sets - 15-25 reps )

https://www.youtube.com/shorts/puKE8gocFtI