Week #1: 4X15 push ups
4X20 sit ups
3X3 pull ups
Week #2: 5X20 push ups
5X20 sit ups
3X3 pull ups
Weeks #3,4: 5X25 push ups
5X25 sit ups
3X4 pull ups
Weeks #5,6: 6X25 push ups
6X25 sit ups
2X8 pull ups
Weeks #7,8: 6X30 push ups
6X30 sit ups
2X10 pull ups
Week #9: 6X30 push ups
6X30 sit ups
3X10 pull ups
nastavak.....obavezno zavrsiti prvi deo pa tek onda nastaviti sa drugim
Week #1,2: 6X30 push ups
6x35 sit ups
3X10 pull ups
3X20 dips
Weeks #3,4: 10X20 push ups
10X25 sit ups
4X10 pull ups
10X15 dips
Week #5: 15X20 push ups
15X25 sit ups
4X12 pull ups
15X15 dips
Weeks #6: 20X20 push ups
20X25 sit ups
5X12 pull ups
20X15 dips
evo ovo kacim vec peti put
Znaci tri puta nedeljno se radi. Za listove podizanje na prste je vezba, pa sad ti vidi, ako neces sa tegovima onda recimo na jednoj nozi radi