# Petica

Novi program. Uvod u kalistenik. 

## Subota - Upper A

Bench Press (Incline) · Pike Push-Up · T-Bar Row (Lying) · Fly · Planche Lean Hold · Leg Raise (Hanging, Straight)

### Workout

- 4 × 6-8 Bench Press (Incline) - Barbell
- 3 × 6-8 Pike Push-Up
- 4 × 8-10 T-Bar Row (Lying) - Machine
- 3 × 10-12 Pec deck fly
- 4 × 10-15s Planche Lean Hold
- 3 × 15 Leg Raise (Hanging, Straight)


## Nedelja - Lower A

Squat · Deadlift (Romanian) · Split Squat (Bulgarian) · Calf Raise (Standing) · Leg Raise (Hanging, Straight)

### Workout

- 4 × 10s L-Sit Hold
- 4 × 4-6 Squat - Barbell
- 4 × 8-10 Deadlift (Romanian) - Smith Machine
- 4 × 12-15 Calf Raise (Standing) - Machine


## Ponedeljak - Upper B

Pull-Up (Mixed Grip) · Push-Up · Inverted Row · Pike Push-Up · Leg Raise (Hanging, Straight)

### Workout

- 4 × 6-8 Pull-Up (Mixed Grip)
- 4 × 6-8 Dip (Chest Version)
- 3 × 8-10 Bench Press - Dumbbell
- 3 × 10-12 Inverted Row
- 3 × 12-15 Face Pull - Cable


## Sreda - Upper C

Shoulder Press (Seated) · Flyes (Reverse) · Lateral Raise · Row (Wide) · Hammer Curl · Triceps Extension (Standing, Overhead) · Wrist Roller

### Workout

- 3 × 8-10 Overhead Press - Barbell
- 4 × 10-12 Flyes (Reverse) - Machine
- 4 × 10-12 Lateral Raise - Dumbbell
- 3 × 10-12 Row (Wide)
- 3 × 10-12 Hammer Curl - Dumbbell
- 3 × 10-12 Triceps Extension (Standing, Overhead) - Cable
- 4 × 12-15 Wrist Curl (Seated Palms-Up) - Barbell


## Cetvrtak - Lower B

Squat · Hack Squat · Leg Curl (Prone) · Ab Wheel Rollout · Calf Raise (Seated)

### Workout

- 3 × 4-5 Back Squat - Barbell
- 2 × 8-10 Hack Squat - Machine
- 4 × 8-10 Lying Leg Curl - Machine
- 3 × 14-15 Calf Raise (Seated) - Machine
- 3 × 12-15 Ab Wheel Rollout (Kneeling)