Znaci skinuo sam cca 4-5 kg i roku 4 tjedna trentuno 188 89kg bf neznam tocno...
Znaci da krenem:
Pon: Prsa + biceps
http://www.coopersguns.com/videos/exerc ... nch-press/
http://www.coopersguns.com/videos/exerc ... nch-press/
http://www.coopersguns.com/videos/exerc ... ross-over/
http://www.coopersguns.com/videos/exerc ... /pec-deck/
4 serije,1 zagrivanje (mala kilaza) 10-12 ponavljanja
biceps
http://www.coopersguns.com/videos/exerc ... bell-curl/
http://www.coopersguns.com/videos/exerc ... mmer-curl/
http://www.coopersguns.com/videos/exerc ... icep-curl/
i na kraju radim onaj 21 s onom z sipkom
sve to radim 4 serije 10 ponavljanja
Utorak:
Dome imam orbitreak i radim znaci 10 min zagrijavanje
i onda 1min normalno i 20sec sprint i tako svaki drugi dan povecam znaci zadnju put sam to napravio 19 puta sljedeci 20
Srjeda:
Leda+triceps
http://www.coopersguns.com/videos/exerc ... pull-down/
http://www.coopersguns.com/videos/exerc ... pull-down/
i iza leda
http://www.coopersguns.com/videos/exerc ... eated-row/
http://www.coopersguns.com/videos/exerc ... e-arm-row/
http://www.coopersguns.com/videos/exerc ... right-row/
4 serije 10 ponavljanja
triceps
http://www.coopersguns.com/videos/exerc ... push-down/
http://www.coopersguns.com/videos/exerc ... n-palm-up/
4 serije 10-12 ponavljanja
Četvrtak: isto ko i utorak
Petak: Noge i ramena
Noge:
http://www.coopersguns.com/videos/exerc ... extension/
http://www.coopersguns.com/videos/exerc ... ress-sled/
http://www.coopersguns.com/videos/exerc ... -leg-curl/
http://www.coopersguns.com/videos/exerc ... ise-smith/
Ramena:
http://www.coopersguns.com/videos/exerc ... ead-press/
http://www.coopersguns.com/videos/exerc ... der-press/
http://www.coopersguns.com/videos/exerc ... ont-raise/
http://www.coopersguns.com/videos/exerc ... der-press/
4 serije 10-12
Subota doma trubšnjake i isto ko i utorak
Nedelja odmor
Znaci da krenem:
Pon: Prsa + biceps
http://www.coopersguns.com/videos/exerc ... nch-press/
http://www.coopersguns.com/videos/exerc ... nch-press/
http://www.coopersguns.com/videos/exerc ... ross-over/
http://www.coopersguns.com/videos/exerc ... /pec-deck/
4 serije,1 zagrivanje (mala kilaza) 10-12 ponavljanja
biceps
http://www.coopersguns.com/videos/exerc ... bell-curl/
http://www.coopersguns.com/videos/exerc ... mmer-curl/
http://www.coopersguns.com/videos/exerc ... icep-curl/
i na kraju radim onaj 21 s onom z sipkom
sve to radim 4 serije 10 ponavljanja
Utorak:
Dome imam orbitreak i radim znaci 10 min zagrijavanje
i onda 1min normalno i 20sec sprint i tako svaki drugi dan povecam znaci zadnju put sam to napravio 19 puta sljedeci 20
Srjeda:
Leda+triceps
http://www.coopersguns.com/videos/exerc ... pull-down/
http://www.coopersguns.com/videos/exerc ... pull-down/
i iza leda
http://www.coopersguns.com/videos/exerc ... eated-row/
http://www.coopersguns.com/videos/exerc ... e-arm-row/
http://www.coopersguns.com/videos/exerc ... right-row/
4 serije 10 ponavljanja
triceps
http://www.coopersguns.com/videos/exerc ... push-down/
http://www.coopersguns.com/videos/exerc ... n-palm-up/
4 serije 10-12 ponavljanja
Četvrtak: isto ko i utorak
Petak: Noge i ramena
Noge:
http://www.coopersguns.com/videos/exerc ... extension/
http://www.coopersguns.com/videos/exerc ... ress-sled/
http://www.coopersguns.com/videos/exerc ... -leg-curl/
http://www.coopersguns.com/videos/exerc ... ise-smith/
Ramena:
http://www.coopersguns.com/videos/exerc ... ead-press/
http://www.coopersguns.com/videos/exerc ... der-press/
http://www.coopersguns.com/videos/exerc ... ont-raise/
http://www.coopersguns.com/videos/exerc ... der-press/
4 serije 10-12
Subota doma trubšnjake i isto ko i utorak
Nedelja odmor
Comment