Dakle, trening je podijeljen na 3 dana,a onda nakon tog mini ciklusa 1 dan odmora
Sets/Reps/Rest
DAY #1
BACK
Deadlifts
5/12/1 min.
.
Lat pullback
5/10/1min
Pullups
3/max/1 min.
Seated Rows
3/12/1 min.
Bent over barbell rows
3/10/1min
BICEPS
Barbell Curls
4/12/1 min.
Preacher Curls
3/12/1 min.
Overhead seated barbell push
3/10/1min
ABS
Hanging Ab Raises
3/max/1 min.
DAY #2
CHEST
Barbell Bench Press
5/12/1 min.
Incline Dumbbell Press
3/12/1 min.
SHOULDERS
Barbell Overhead Press
5/12/1 min.
Dumbbell Lateral Raise
3/12/1 min.
Barbell shrugs
3/15/1 min
TRICEPS
Weighted Dips
4/12/1 min.
Overhead Dumbbell Extensions
3/12/1 min.
Skullcrushers
3/10/1min
Standing lat reverse pulldown
3/10/1min
ABS
Weighted Crunches
3/15/1 min.
DAY #3
LEGS
Squats
5/12/1 min.
Lunges
3/12/1 min.
QUADS
Leg Extensions
3/12/1 min.
HAMSTRINGS
Leg Curls
3/12/1 min.
CALVES
Standing Calf Raises
5/12/30sec
Seated Calf Raises
3/12/1 min.
ABS
Oblique Crunches
3/15/1 min.
Molim vas da popravite šta ne valja. Radim s velikim tezinama, nastojim da bude šta kraće. Poslje svakog treninga ubacim cca 5 min cardio na bikeu da se raspusem. Molim vas da mi pomognete jer u zadnjih 2 mj šta sam radio po starom programu nisam dobio ni kile iako sam zdero ko stoka i dovoljno odmaro. Valjda će mi ovaj trening pomoći...
LP
Sets/Reps/Rest
DAY #1
BACK
Deadlifts
5/12/1 min.
.
Lat pullback
5/10/1min
Pullups
3/max/1 min.
Seated Rows
3/12/1 min.
Bent over barbell rows
3/10/1min
BICEPS
Barbell Curls
4/12/1 min.
Preacher Curls
3/12/1 min.
Overhead seated barbell push
3/10/1min
ABS
Hanging Ab Raises
3/max/1 min.
DAY #2
CHEST
Barbell Bench Press
5/12/1 min.
Incline Dumbbell Press
3/12/1 min.
SHOULDERS
Barbell Overhead Press
5/12/1 min.
Dumbbell Lateral Raise
3/12/1 min.
Barbell shrugs
3/15/1 min
TRICEPS
Weighted Dips
4/12/1 min.
Overhead Dumbbell Extensions
3/12/1 min.
Skullcrushers
3/10/1min
Standing lat reverse pulldown
3/10/1min
ABS
Weighted Crunches
3/15/1 min.
DAY #3
LEGS
Squats
5/12/1 min.
Lunges
3/12/1 min.
QUADS
Leg Extensions
3/12/1 min.
HAMSTRINGS
Leg Curls
3/12/1 min.
CALVES
Standing Calf Raises
5/12/30sec
Seated Calf Raises
3/12/1 min.
ABS
Oblique Crunches
3/15/1 min.
Molim vas da popravite šta ne valja. Radim s velikim tezinama, nastojim da bude šta kraće. Poslje svakog treninga ubacim cca 5 min cardio na bikeu da se raspusem. Molim vas da mi pomognete jer u zadnjih 2 mj šta sam radio po starom programu nisam dobio ni kile iako sam zdero ko stoka i dovoljno odmaro. Valjda će mi ovaj trening pomoći...
LP
Comment