sera - 12 week daily trainer trazim mislenje

[sera]

e ovako kaze:
1 dan legs vjezbi:
Cardio: 20 minutes
Leg Press:
3-5 warm-up sets of 10-12 reps
3 sets to failure in 10-12 reps

Hamstring Curl:
2 warm-up sets of 15 reps
3 sets to failure in 10-12 reps

Lying Hamstring Curl:
2 warm-up sets of 10-12 reps
3 sets to failure in 10-12 reps

Leg Extension:
2 warm-up sets of 15-20 reps
2 sets to failure in 10-12 reps

Hack Squats:
2 warm-up sets of 15-20 reps
3 sets to failure in 15-30 reps

Cardio: 20 minutes
2 dan -chest and triceps vjezbe
Cardio: 20 minutes
Flat Dumbbell Press:
3 warm-up sets of 6-10 reps
2 sets to failure in 6-10 reps

Incline Flyes:
2 sets to failure in 8-10 reps

Straight Arm Pullover:
2 sets to failure in 10-12 reps

Rope Extension:
3 sets to failure in 10-12 reps

Lying Cable Extensions:
3 sets to failure in 10-12 reps

Overhead Dumbbell Extension:
3 sets to failure in 10-12 reps

Cardio: 20 minutes
3-dan off
4-dan back and biceps vjezbe

Previous Day | Next Day
[ Kris Gethin's 12 Week Daily Trainer ]


Week 1, Day 4:
Back & Biceps Workout

TERMS YOU'LL NEED TO KNOW
FST-7 - FST (Fascial Stretch Training) -7, a training system developed by Hany Rambod and used on his clients, targets the fascial layer directly beneath the skin and above the muscles with seven sets performed for a final exercise.

Cardio: 20 minutes
Reverse Grip Pulldown:
1 warm up set of 8-10 reps
3 sets of 8-10 reps

Bent Over Barbell Rows:
1 warm up set of 8-10 reps
3 sets of 8-10 reps

Hyperextension:
1 warm up set of 10-12 reps
2 sets of 10-12 reps

Straight Arm Pulldown:
7 sets of 12-15 reps

Concentration Curls:
2 warm-up sets of 12-15 reps, per arm
3 sets of 12-15 reps, per arm

Alternating Dumbbell Curl:
3 sets of 12-15 reps, per arm

Cable Curls:
3 sets of 15-20 reps

Cardio: 20 minutes
5-dan shoulders,calves,abs vjezbe
Cardio: 20 minutes
Military Press:
2 warm up sets of 6-8 reps
3 sets of 6-8 reps

Side Raises:
1 warm up set of 12-15 reps
3 sets of 12-15 reps

Upright Rows 21's:
3 sets of 7,7,7 reps

Rear Delt Raises:
7 sets of 12-15 reps

Superset:

Weighted Situps:
3 sets of 15-20 reps

Seated Calf Raises:
3 sets of 20 reps

Standing Calf Raises:
3 sets of 18-20 reps, 1 foot at a time

20 min Cardio: Walking
6-dan legs
7-dan off
ovo je 1 tjedna ima 12 ali u svi ima cardio ali mene me sad buni ta sta svaki trening ima cardio 2 puta citao sam da cardio sagovara misice zato nisam zeleo pocit sa ovom program jer ne znam dal ovo valja zelim vase mislenje evo sada i ishranu kaze ovako:
Egg Whites
Oats
Coffee
Meal 2:

Lean Steak
Brown Rice
Mid-morning:

Chicken
Sweet Potato
Broccoli
Lunch:

Fish
Brown Rice
Broccoli
Midafternoon:

Chicken
Sweet Potato
Broccoli
Pre-Workout:

Tilapia
Brown Rice
Coffee
Post-Workout:

Protein Shake with Glutamine, Creatine, and Vitargo
Dinner:

Lean Steak
Broccoli
Nighttime Snack:

Meal Replacement Shake - Kris recommends CNP ProPep
evo i rezim ishrane ako neko zeli videti i drugi tjedni evo linka:
http://www.bodybuilding.com/fun/kris-ge ... ainer.html
zelim vase mislenje
fala unapred

[PatrickStar]

Re: sera - 12 week daily trainer trazim mislenje

A gle, trening od profića za profiće! Mislim da je netko tu napisao da nije baš za naturalce. Uglavnom, glupo mi je bilo kaj ispravljati, kada ga je napisao čovjek koji se bavi time, no baš me bode u oči previše curlova i extenzija u danu za noge. S obzirom na kardio, vjerojatno program za defku. Možeš probati smanjiti kardio prije na kojih 5 min, a iza treninga povećati na 30 min. No, kao što kažem, uz toliko kardia, ne ćeš baš do mase, ali ako ti je cilj definicija, samo udri.

[FEARiTseLF]

Re: sera - 12 week daily trainer trazim mislenje

ni meni se ovo bas ne cini idealno za natural ekipu