Ovako sam ja radio tri puta nedeljno> pon. sreda i petak.
Dobices snagu i misicnu masu ako se budes hranio adekvatno uz ovaj program
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