Pozdrav svima! Imam 20 godina 183-4 centimetara sam visok i imam 80-1 kilu. U ranom tinejdžerstvu i srednjoj školi trenirao sam pa skoro 3 godine (ali nažalost bez ikakvih značajnih rezultata). U međuvremenu nisam trenirao oko 3 godine pa sam ponovo krenuo pred 4 mjeseca. Još uvijek muku mučim sa trbuhom i GINOM te listovima ko iglama; i stoga vas molim za pomoć - da mi pomognete oko treninga i vježbi, pošto sam ja to sve sam sklempao zbrda zdola preko COOPER'SGUNA.
Evo i mog treninga:
TRAINING 1 - CHEST + BICEPS + ABS (chest 4 series, biceps 3, for about 10-12 repetitions)
1. bench press - smith
2. incline dumbell bench press
3. dumbell pullover
4. dumbell bench press (I almost always get chest sore muscles, really like doing chest)
1. preacher EZ curl
2. cable double biceps curl
3. alternate incline curl (what do you say about this exercises training for biceps?)
TRAINING 2 - BACK + TRICEPS + ABS (same thing like up)
1. row grin chin - up
2. lat pull down (or "casual" lat)
3. t - bar row
4. dumbell single arm row
5. back extension - FRAME (hate doing back and back extension)
1. skull crusher
2. dumbell single arm tricep
3. tricep push down - rope - wide (like doing triceps but really rare I got sore muscles. don't know why)
TRAINING 3 - SHOULDERS + LEGS + ABS (-II-)
1. smith - behind head press
2. dumbell upright row (or with curl)
3. arnold press
4. seated fron rise (I need training for trapezius, and all of 3 "head" muscles of shoulders, is that this?)
1. smith squat
2. leg press
3. calf raise - sled (I hate my "pin" calves, even my GF have stronger )
Kako mi je rekao voditelj teretane, da mi je program "bezveze" (i da, ništa više od toga...), šta mi predlažete ljudi? Vježbam pon, sri i pet tako da između puštam dane za odmor dok mi svaki trening traje od sat vremena do sat i pol maksimalno!
Hvala vam puno!
Evo i mog treninga:
TRAINING 1 - CHEST + BICEPS + ABS (chest 4 series, biceps 3, for about 10-12 repetitions)
1. bench press - smith
2. incline dumbell bench press
3. dumbell pullover
4. dumbell bench press (I almost always get chest sore muscles, really like doing chest)
1. preacher EZ curl
2. cable double biceps curl
3. alternate incline curl (what do you say about this exercises training for biceps?)
TRAINING 2 - BACK + TRICEPS + ABS (same thing like up)
1. row grin chin - up
2. lat pull down (or "casual" lat)
3. t - bar row
4. dumbell single arm row
5. back extension - FRAME (hate doing back and back extension)
1. skull crusher
2. dumbell single arm tricep
3. tricep push down - rope - wide (like doing triceps but really rare I got sore muscles. don't know why)
TRAINING 3 - SHOULDERS + LEGS + ABS (-II-)
1. smith - behind head press
2. dumbell upright row (or with curl)
3. arnold press
4. seated fron rise (I need training for trapezius, and all of 3 "head" muscles of shoulders, is that this?)
1. smith squat
2. leg press
3. calf raise - sled (I hate my "pin" calves, even my GF have stronger )
Kako mi je rekao voditelj teretane, da mi je program "bezveze" (i da, ništa više od toga...), šta mi predlažete ljudi? Vježbam pon, sri i pet tako da između puštam dane za odmor dok mi svaki trening traje od sat vremena do sat i pol maksimalno!
Hvala vam puno!
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