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Program Per Meshkuj 2

The document outlines a comprehensive workout routine focusing on chest, triceps, back, biceps, legs, and shoulders, detailing specific exercises, repetitions, and rest periods. Each section includes various exercises with progressive weight increases and drop sets for intensity. The routine emphasizes a structured approach to strength training with a consistent rest period of 90 seconds between sets.

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viniaga16
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30 views21 pages

Program Per Meshkuj 2

The document outlines a comprehensive workout routine focusing on chest, triceps, back, biceps, legs, and shoulders, detailing specific exercises, repetitions, and rest periods. Each section includes various exercises with progressive weight increases and drop sets for intensity. The routine emphasizes a structured approach to strength training with a consistent rest period of 90 seconds between sets.

Uploaded by

viniaga16
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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CHEST / Triceps

Exercise Reps Rest


Incline Bench Press 4 x 12/10/8/6 90 sec
duke shtuar peshen
Exercise Reps Rest
Dumbbell fly ( incline ) 4 x 10/1010/10 90 sec
Exercise Reps Rest
( Db ) Bench press 4 x 10/10/10/10 90 sec

Exercise Reps Rest


Incline Machine Press 4 x 12/10/8/6 90 sec
2 setet e fundit drop set
Exercise Reps Rest
Cable Fly 4 x 15/15/15/15 90 sec

Exercise Reps Rest


Ez-bar scull crush 4 x 12/12/10/8 duke shtuar peshen 90 sec
Exercise Reps Rest
Db Kickback 4 x 10/10/10/10 2 setet e fundit drop set 90 sec

Exercise Reps Rest


Rope triceps pushdown 3 x 20/20/20 (5S/5F) 90 sec
BACK / Biceps

Exercise Reps Rest


Pull Ups (Lat Pulldown) 4 x 12/10/8/6 90 sec
duke shtuar peshe
Exercise Reps Rest
Barbell row 4 x 12/10/8/8 2 setet e fundit drop set 90 sec

Exercise Reps Rest


Machine hummer row 4 x 10/10/10/10 90 sec
slow and controlled
Exercise Reps Rest
T-Bar row machine 4 x 10/10/10/10 seti fundit drop set 90 sec

Exercise Reps Rest


Seated row 3 x 20/20/20 (5S/5F) 90 sec
Exercise Reps Rest
Deadlift ( back extension ) 4 x 12/12/12/12 90 sec
Exercise Reps Rest
Barbell Preacher curl 4 x 12/10/8/6 duke shtuar peshen 90 sec

Exercise Reps Rest


Incline Db Curl 4 x 10/10/10/10 90 sec
LEGS

Exercise Reps Rest


Squat 4 x 12/10/10/8 duke shtuar peshen 90 sec

Exercise Reps Rest


Romanian Deadlift 4 x 12/10/8/8 2 setet e fundit drop set 90 sec
Exercise Reps Rest
Bulgarian Split (Reverse 4 x 10/10/10/10 90 sec
Lunges)
Exercise Reps Rest
Leg Press 4 x 10/10/10/10 90 sec
slow and controlled
seti fundit drop set
Exercise Reps Rest
Leg Extension / Leg Curl 4 x 10/10/10/10 90 sec
slow and controlled
Exercise Reps Rest
Seated Calves 4 x 20/15/12/10 90 sec
2 setet e fundit drop set
Shoulders / Arms

Exercise Reps Rest


Db Press ( military Press ) 4 x 12/10/10/8 90 sec
Exercise Reps Rest
Barbell front raise (DB) 4 x 12/12/12/12 90 sec
slow and controlled
Exercise Reps Rest
Db Lateral raise 4 x 12/10/8/8 90 sec
duke shtuar peshen

Exercise Reps Rest


Machine lateral raise 3 x 12/12/12 90 sec
3 setet drop set me 3 sete
Exercise Reps Rest
Rear Delts machine 4 x 10/10/10/10 90 sec

Exercise Reps Rest


Rope Face pull 3 x 12/12/12 90 sec
3 setet drop set me 3 sete
Exercise Reps Rest
Shrugs 4 x 12/12/10/10 90 sec

Exercise Reps Rest


Db hummer curl / Close grip 4 x 10/10/10/10 90 sec
triceps press

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