Εβδομαδιαίο Πρόγραμμα

Day 1: Chest and Triceps

1. Bench Press: 4 sets of 8-10 reps
2. Incline Dumbbell Press: 3 sets of 8-10 reps
3. Cable Flys: 3 sets of 10-12 reps
4. Tricep Dips: 3 sets of 8-10 reps
5. Overhead Tricep Extension: 3 sets of 10-12 reps

Day 2: Back and Biceps

1. Pull-Ups: 4 sets of 8-10 reps
2. Barbell Rows: 3 sets of 8-10 reps
3. Lat Pulldowns: 3 sets of 10-12 reps
4. Bicep Curls: 3 sets of 10-12 reps
5. Hammer Curls: 3 sets of 10-12 reps

Day 3: Rest or Light Cardio

Day 4: Legs and Shoulders

1. Squats: 4 sets of 8-10 reps
2. Leg Press: 3 sets of 10-12 reps
3. Lunges: 3 sets of 10 reps each leg
4. Shoulder Press: 3 sets of 8-10 reps
5. Lateral Raises: 3 sets of 10-12 reps

Day 5: Rest or Active Recovery

• Active recovery could include light cardio, yoga, or stretching.

Day 6: Full Body

1. Deadlifts: 3 sets of 8-10 reps
2. Clean and Press: 3 sets of 8-10 reps
3. Kettlebell Swings: 3 sets of 10-15 reps
4. Plank: 3 sets for 1 minute each

Day 7: Rest