Napokon prošlog tjedna krenuo u teretanu (nakon višegodišnjeg vježbanja kod kuće).
Čital sam ovaj sajt i teretana.forum u potrazi za pravim treningom.. Našel sam na teretana.forumu link s programom za vježbanje.. tamo ga svi hvale.. trebalo mi je 1 sat da ga pročitam pošto je opsežan.. preporuka svima!
http://www.acaloriecounter.com/building-muscle.php
183cm / 73 kg (cilj - 80kg)
Ovako već tjedan dana vježbam:
Monday: Upper Body #1
1. Barbell Bench Press - 4 sets of 6-8 reps - 2-3 minutes rest between sets
2. Bent Over Barbell Rows - 4 sets of 6-8 reps - 2-3 minutes rest between sets
3. Seated Overhead Barbell Press - 4 sets of 6-8 reps - 2-3 minutes rest between sets
4. Dumbbell Flyes - 2 sets of 10-12 reps - 1-2 minutes rest between sets
5. Biceps Exercise - 3 sets of 6-8 reps - 1-2 minutes rest between sets
6. Triceps Exercise - 2 sets of 10-12 reps - 1-2 minutes rest between sets
Tuesday: Lower Body #1
1. Squats - 4 sets of 6-8 reps - 2-3 minutes rest between sets
2. Split Squats - 3 sets of 8-10 reps - 2 minutes rest between sets
3. Hyperextensions (or Seated Leg Curls) - 3 sets of 10-12 reps - 2 minutes rest between sets
4. Standing Calf Raises - 4 sets of 6-8 reps - 2 minutes rest between sets
5. Ab Stuff (Rarely more than 10 minutes worth)
Wednesday: Off
Thursday: Upper Body #2
1. Pull Ups - 4 sets of 6-8 reps - 2-3 minutes rest between sets (
2. Incline Dumbbell Press - 3 sets of 8-10 reps - 2 minutes rest between sets
3. Seated Cable Rows - 3 sets of 8-10 reps - 2 minutes rest between sets
4. Lateral Raises - 3 sets of 10-12 reps - 1-2 minutes rest between sets
5. Triceps Exercise - 3 sets of 6-8 reps - 1-2 minutes rest between sets
6. Biceps Exercise - 2 sets of 10-12 reps - 1-2 minutes rest between sets
Friday: Lower Body #2
1. Romanian Deadlifts - 4 sets of 6-8 reps - 2-3 minutes rest between sets
2. Lying Leg Curls - 3 sets of 8-10 reps - 2 minutes rest between sets
3. Leg Press - 3 sets of 10-12 reps - 2 minutes rest between sets - molio bi preporuku za zamjenu ove vježbe drugom pošto moja teretana ne posjeduje ovu spravu.
4. Seated Calf Raises - 3 sets of 10-12 reps - 1-2 minutes rest between sets
5. Ab Stuff (Rarely more than 10 minutes worth)
Saturday: Off
Sunday: Off
Vježbam tako da radim s istim težinama sve setove.. ako mogu sva zadana ponavljanja "dići" u opsegu zadanih ponavljanja onda slijedeći put podižem težinu.. i tako dokle god ide.. sve bilježim u tablicu..
kako Vam se čini?
Čital sam ovaj sajt i teretana.forum u potrazi za pravim treningom.. Našel sam na teretana.forumu link s programom za vježbanje.. tamo ga svi hvale.. trebalo mi je 1 sat da ga pročitam pošto je opsežan.. preporuka svima!
http://www.acaloriecounter.com/building-muscle.php
183cm / 73 kg (cilj - 80kg)
Ovako već tjedan dana vježbam:
Monday: Upper Body #1
1. Barbell Bench Press - 4 sets of 6-8 reps - 2-3 minutes rest between sets
2. Bent Over Barbell Rows - 4 sets of 6-8 reps - 2-3 minutes rest between sets
3. Seated Overhead Barbell Press - 4 sets of 6-8 reps - 2-3 minutes rest between sets
4. Dumbbell Flyes - 2 sets of 10-12 reps - 1-2 minutes rest between sets
5. Biceps Exercise - 3 sets of 6-8 reps - 1-2 minutes rest between sets
6. Triceps Exercise - 2 sets of 10-12 reps - 1-2 minutes rest between sets
Tuesday: Lower Body #1
1. Squats - 4 sets of 6-8 reps - 2-3 minutes rest between sets
2. Split Squats - 3 sets of 8-10 reps - 2 minutes rest between sets
3. Hyperextensions (or Seated Leg Curls) - 3 sets of 10-12 reps - 2 minutes rest between sets
4. Standing Calf Raises - 4 sets of 6-8 reps - 2 minutes rest between sets
5. Ab Stuff (Rarely more than 10 minutes worth)
Wednesday: Off
Thursday: Upper Body #2
1. Pull Ups - 4 sets of 6-8 reps - 2-3 minutes rest between sets (
2. Incline Dumbbell Press - 3 sets of 8-10 reps - 2 minutes rest between sets
3. Seated Cable Rows - 3 sets of 8-10 reps - 2 minutes rest between sets
4. Lateral Raises - 3 sets of 10-12 reps - 1-2 minutes rest between sets
5. Triceps Exercise - 3 sets of 6-8 reps - 1-2 minutes rest between sets
6. Biceps Exercise - 2 sets of 10-12 reps - 1-2 minutes rest between sets
Friday: Lower Body #2
1. Romanian Deadlifts - 4 sets of 6-8 reps - 2-3 minutes rest between sets
2. Lying Leg Curls - 3 sets of 8-10 reps - 2 minutes rest between sets
3. Leg Press - 3 sets of 10-12 reps - 2 minutes rest between sets - molio bi preporuku za zamjenu ove vježbe drugom pošto moja teretana ne posjeduje ovu spravu.
4. Seated Calf Raises - 3 sets of 10-12 reps - 1-2 minutes rest between sets
5. Ab Stuff (Rarely more than 10 minutes worth)
Saturday: Off
Sunday: Off
Vježbam tako da radim s istim težinama sve setove.. ako mogu sva zadana ponavljanja "dići" u opsegu zadanih ponavljanja onda slijedeći put podižem težinu.. i tako dokle god ide.. sve bilježim u tablicu..
kako Vam se čini?
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