Upper Body

renan, February 7, 08:52

Õlg, Rind, Selg

Treino Upper - Segunda e Quinta

Chest and triceps

TheBrain, April 8, 15:02

Rind, Triitseps

Regular Startup Plan

Scott Sigerfoos , January 15, 23:50

Biitseps, Jalad, Kõht, Õlg, Rind

AWB first months

Andres W, January 6, 08:13

Jalad, Rind, Selg

This is a complete body workout for people that want to go 3 times a week to the gym and targets a general but complete workout of the body to improve in short time the performance.

Bill Starr 5x5 - Madcow Intermediate or Linear Version 2/3

Indrek, January 19, 10:43

Jalad, Kõht, Õlg, Selg


Split A

Ryan Geraghty, January 12, 18:12

Biitseps, Rind, Selg, Triitseps

This workout is done on Monday and Thursday of weeks 1 - 3.

Kava edasijõudnutele, päev 1/4: Rind ja Biitseps

Indrek Ulst, January 19, 06:01

Biitseps, Kõht, Rind

Nädala esimene trenn, teeme rinda ja biitsepsit. Rinna teist ja kolmandat harjutust ning biitsepsi harjutusi võib aeg-ajalt vahetada, et asi liiga üksluiseks ei läheks.

Split B

Ryan Geraghty, January 12, 18:16

Õlg, Selg

This workout is to be done on Tuesday and Friday of weeks 1 - 3.

Bill Starr 5x5 - Madcow Intermediate or Linear Version 3/3

Indrek, January 19, 10:45

Biitseps, Jalad, Kombineeritud, Rind, Triitseps


Split C

Ryan Geraghty, January 12, 18:24

Jalad, Selg

This workout is to be done on Wednesday and Sunday of weeks 1 - 3.

Bill Starr 5x5 - Madcow Intermediate or Linear Version 1/3

Indrek, January 19, 10:41

Jalad, Kõht, Kombineeritud

http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm Row asemel on Power Clean

Arnold's Golden Six

Karu, November 13, 07:12

Biitseps, Jalad, Kõht, Õlg, Rind

Biceps and Shoulders

Matti Linna, June 7, 15:24

Biitseps, Kõht, Õlg

Stronglift 5x5 B

Gert Roost, March 19, 05:06

Jalad, Õlg, Selg

Stronglift 5x5 A

Gert Roost, March 19, 05:04

Jalad, Rind, Selg

Beginner Workout

Mark Edwards, January 2, 10:03

Biitseps, Jalad, Kõht, Õlg, Rind, Selg, Triitseps

Muscle & Fitness - 3 x week

3x Weekly

Une Entite Inconnue, February 5, 08:18

Jalad, Kõht, Õlg, Rind, Selg, Triitseps

Whole body and Cardio 3x Weekly Warmup: 30min Cycle Cooldown: 15min Cycle


Matti Linna, June 13, 14:56

Jalad, Kõht

Stronglifts 5x5 - B

Kevin, June 22, 14:40

Jalad, Rind, Selg

Stronglifts 5x5 - A

Kevin, June 22, 14:38

Jalad, Rind, Selg

Back & Triceps

Matti Linna, June 28, 08:42

Biitseps, Kõht, Selg

Kava edasijõudnutele, päev 2/4: Jalg

Indrek Ulst, March 4, 09:00

Jalad, Kõht

Teine päev keskendume jalgadele

Schwarzenegger, 2&5

Jone, April 25, 10:07

Biitseps, Kõht, Kombineeritud, Õlg, Selg, Triitseps

Shoulders and Arms

Massitsükkel - Rind, kõht

karl viiol, May 27, 08:13


Legs & Abs

Craig Boldy, July 26, 07:35

Jalad, Kõht

Legs and Abs

Sleeve Buster

Ivan Arnold, November 10, 09:52

Biitseps, Kombineeritud, Triitseps

Noel Siegel's big arms workout from bodybuilder.com. http://www.bodybuilding.com/fun/get-big-arms-noah-siegals-sleeve-busting-workout.html

Arnold Schwarzenegger Chest and Triceps

Adam Jones, August 8, 08:06

Rind, Triitseps

beginner workout

nick, November 24, 08:07

Biitseps, Jalad, Rind, Selg, Triitseps

Leg day mk1

Tero Känsäkangas, August 3, 08:57


Massitsükkel - jalad

karl viiol, June 9, 05:09


Massitsükkel Õlg ja triitseps

karl viiol, June 8, 12:28

Õlg, Triitseps

Massitsükkel - biitseps, kõht

karl viiol, June 3, 09:18

Biitseps, Kõht

Massitsükkel - selg

karl viiol, May 28, 04:36


2 - Legs - Wednesday

Kondor, March 29, 07:43


Dumbbell weight for each dumbbell Barbell weight not included Dumbbell Lunges: 9 reps for each leg. Objective: Strength and mass. If you do not fail the last rep of the last set of each exercise, add weight in the next week's workout. If you fail, repeat without adding weight in the next week's workout.

5x5 B

Vincenzo, November 26, 07:32

Biitseps, Jalad, Õlg, Rind, Selg

Stronglifts 5x5 B


d, January 19, 11:02

Biitseps, Rind

Abs and Arms


Kunnar Kangro, May 17, 08:49

Õlg, Rind, Triitseps

Pull 2

Werner Turban, January 31, 02:48

Biitseps, Õlg, Selg

Push 2

Werner Turban, January 30, 02:59

Õlg, Rind, Triitseps

Pull 1

Werner Turban, January 28, 03:01

Biitseps, Õlg, Selg