funki trening

[funki]

trening s kojim mislim uskoro počet:
1. chest/biceps
2. odmor
3. back/triceps
4. odmor
5. legs/shoulders

1. chest/biceps
A Decline Bench Press 3-4x 8-12
Incline Dumbbell Press 3-4x 8-12
Flat Bench Dumbbell Flyes 3-4x 8-12

B Incline Dumbbell Flyes 4x 6-10
Flat Bench Press 4x 6-10
Decline Dumbbell Press 4x 6-10

A Standing bar curls - 2x 8-12
One arm preacher curls - 2x 8-12
Hammer curls - 2x 8-12

B Incline dumbbell curls - 2x 6-10
Hammer curls - 2x 6-10
Standing bar curls - 2x 6-10

3. back/triceps
A Seated Cable Rows 3-4x 8-12
Wide-Grip Pulldown 3-4x 8-12
Underhand Close-Grip Pulldown 3-4x 8-12

B One-Arm Dumbbell Row 4x 6-10
Wide-Grip Pulldown Behind The Neck 4x 6-10
Standing Pulldown 4X 6-10

A Lying Triceps Extension 2x 8-12
Cable Overhead Triceps Extension 2x 8-12
Triceps Pressdown 2x 8-12

B Close-Grip Bench Press 2x 6-10
Standing Dumbbell Triceps Extension 2x 6-10
Triceps Pressdown 2x 6-10

5. legs/shoulders
crunches 3x 25-30
lunges 3x 8-12 each leg
stiff legged dead lifts 3x 8-12
calf raises 3x 25-30
alternating dumbell press 3x 8-12
side raise 3x 8-12
reverse flys 3x 8-12
shrugs 3x 8-12


A-vježbe izvodim 1. tjedan
B-vježbe izvodim 2. tjedan
i tako sve ispočetka mislim

prije sam vježbao po splitu prsa/triceps, leđa/biceps noge/ramena i sa svime sam zadovoljan osim sa rukama jer i sam sam primjetio da ih triceps/biceps dosta izmorim nakon prsa/leđa pa nemogu ih trenirat do max.

za zagrijavanja uvjek odradim 1x prvu vježbu svake mišične skupine sa 50% težine opseg ponavljanja 10-15.

Ak imate neke primjedbe na vježbe, serije, opseg ponavljanja, napišite, bio bih vam zahvalan