MONDDAY - shoulders + chest + biceps-overhead press 3 x 8-12rep 70% rm 90sec rest - https://www.youtube.com/watch?v=KWeRuB9uWNE-lateral raises 3 x 10-14rep 60% rm 60sec rest - https://www.youtube.com/watch?v=3VcKaXpzqRo-bench press 3 x 8-12rep 70-80% rm 90sec rest - https://www.youtube.com/watch?v=33mjoyc5JbE-pec fly 3 x 10-14rep 60% rm 60sec rest - https://www.youtube.com/watch?v=eozdVDA78K0 -chin-ups 3 x max rep 90sec rest - https://www.youtube.com/watch?v=-LhNegiwBZs-concentrated curls 3 x 10-14rep 60% rm 60sec rest - https://www.youtube.com/watch?v=Jvj2wV0vOYUTUESDAY - legs + back + triceps + pushup program*-front squat 3 x 10-12rep 70% rm 100sec rest - https://www.youtube.com/watch?v=wyDbagKS7Rg-romanian deadlift 3 x 8-10rep 70% rm 100sec rest - https://www.youtube.com/watch?v=JCXUYuzwNrM-pull-ups 3 x max rep 90sec rest - https://www.youtube.com/watch?v=QZF0Uz7rty8-cable rows 3 x 10-12rep 60% rm 60sec rest - https://www.youtube.com/watch?v=GZbfZ033f74-dips 3 x max rep 90sec rest - https://www.youtube.com/watch?v=wjUmnZH528Y-tricep pushdown 3 x 10-14rep 60% rm 60sec rest - https://www.youtube.com/watch?v=2-LAMcpzODU (fa-le cu sfoara)*programu tau smecher de pe netWEDNESDAY - active recovery (isometric holds + stretching + handstands)-isometrics - https://www.youtube.com/watch?v=4RugKqPQmYc - pare paduche asta da antrenamentu lui e chiar k - https://www.youtube.com/watch?v=MA1pBDdDkuo - nu e doar pt fete (in loc de gantere poti sa folosesti sticle cu nisip si apa) -stretching - https://www.youtube.com/watch?v=FSSDLDhbacc - poti sa sari peste primele 3 (dara daca ai ce iti trebuie fa-le) - https://www.youtube.com/watch?v=KJaWIBg15n0-handstand - te descurci tu ;)THURSDAY - shoulders + chest + biceps -overhead press 3 x 8-12rep 70% rm 90sec rest-bent-over raise 3 x 10-14rep 60% rm 60sec rest - https://www.youtube.com/watch?v=ttvfGg9d76c-bench press 3 x 8-12rep 70-80% rm 90sec rest -cable pec flys 3 X 10-14rep 60% rm 60sec rest - https://www.youtube.com/watch?v=Iwe6AmxVf7o-chin-ups 3 x max rep 90sec rest-incline bi curls 3 x 10-14rep 60% rm 60sec rest - https://www.youtube.com/watch?v=soxrZlIl35UFRIDAY - legs + back + triceps + pushup program-back squat 3 x 10-12rep 70% rm 100sec rest - https://www.youtube.com/watch?v=LLwiGkywKN4-deadlift 3 x 8-10rep 70% rm 100sec rest - https://www.youtube.com/watch?v=u6UgD1H_AXw-pull-ups 3 x max rep 90sec rest-dumbbell/t-bar row 3 x 10-12rep 60% rm 60sec rest - https://www.youtube.com/watch?v=pYcpY20QaE8-dips 3 x max rep 90sec rest-overhead tri ext 3 x 10-14rep 60% rm 60sec rest - https://www.youtube.com/watch?v=YbX7Wd8jQ-QSATURDAY - active recoery (conditioning work + stretching)-conditioning - https://www.youtube.com/watch?v=Hd4QV5bdb3c - https://www.youtube.com/watch?v=AzThEGCslyA-stretching - https://www.youtube.com/watch?v=FSSDLDhbacc - https://www.youtube.com/watch?v=KJaWIBg15n0 SUNDAY - active recovery (stretching + walking)-stretching - https://www.youtube.com/watch?v=FSSDLDhbacc - https://www.youtube.com/watch?v=KJaWIBg15n0