Tweet
Pozdrav,
evo nasa sam jedan zanimljiv program, 5x tjedno, mislim da cu imat vremena za to pa evo, zanimaju me vasa misljenja:
ps.zamolio bi admina da mi obrise staru temu jer ima bespotrebnih pocetnickih pitanja u vezi prehrane itd...thx
The 5 Day Power Muscle Burn Powerbuilding split:
Day 1 - Chest and Triceps
Day 2 - Back and Traps
Day 3 - Quads and Calves
Day 4 - OFF
Day 5 - Shoulders and Biceps
Day 6 - Deadlift and Hamstrings
Day 7 - OFF
Chest and Triceps
Chest
Exercise Sets Reps
Bench Press - Power 2-4 3 to 5
Incline Bench Press - Muscle 2-3 6 to 12
Dumbbell Bench Press - Muscle 2-3 6 to 12
Dumbbell Flys - Burn 1 40
Triceps
Exercise Sets Reps
Closegrip Bench Press - Power 2 3 to 5
Seated French Press - Muscle 2 6 to 12
Cable Tricep Extension - Burn 1 40
Back and Traps
Back
Exercise Sets Reps
Barbell Rows - Power 2-4 3 to 5
Dumbbell Rows - Muscle 2-3 6 to 12
Lat Pull Down - Muscle 2-3 6 to 12
Seated Cable Row - Burn 1 40
Traps
Exercise Sets Reps
Power Barbell Shrugs - Power 2 3 to 5
Dumbbell Shrugs - Muscle 2 6 to 12
Power Barbell Shrugs - Burn 1 40
Quads and Calves
Quads
Exercise Sets Reps
Squat - Power 2-4 3 to 5
Leg Press - Muscle 2-3 6 to 12
Front Squat - Muscle 2-3 6 to 12
Leg Press - Burn 1 40
Calves
Exercise Sets Reps
Seated Calf Raise - Muscle 2 10 to 15
45 Degree Calf Raise - Burn 2 40
Shoulders and Biceps
Shoulders
Exercise Sets Reps
Seated Barbell Press - Power 2-4 3 to 5
Seated Arnold Press - Muscle 2-3 6 to 12
Barbell Front Raise - Muscle 2 6 to 12
Dumbbell Lateral Raise - Burn 1 40
Biceps
Exercise Sets Reps
Pinwheel Curls - Power 2 3 to 5
Standing Barbell Curl - Muscle 2-3 6 to 12
Cable Preacher Curl - Burn 1-2 40
Deadlift and Hamstrings
Exercise Sets Reps
Deadlift - Power 2-4 3 to 5
Romanian Deadlift - Muscle 3-4 6 to 12
Leg Curl - Muscle 3-4 6 to 12
Leg Curl - Burn 1 40
i moja prehrana:
8:15 100-150g zob + 30g whey + omega 3
10:30 sendvic u integralnom kruhu posnim sirom i purecom sunkom (prsa)
14:00 rucak vecinom sta roditelji spreme, pokusavam forsirati neku kombinaciju uh/p, meso + krumpire(riza,tjestenina)... (prije rucka dualtabs vita/min)
15:30 prigrizem mozda jos malo rucka ili posnog, jaja, ugl. p/uh obrok
17:00
18:30 pwm whey+glukoza
19:30 pileci fileti ili teleci fileti oko 200-250g
21:00 pileci fileti ili posni / 4-5 jaja, 2 cijela ostalo bjelanjci
22:30 casein
evo nasa sam jedan zanimljiv program, 5x tjedno, mislim da cu imat vremena za to pa evo, zanimaju me vasa misljenja:
ps.zamolio bi admina da mi obrise staru temu jer ima bespotrebnih pocetnickih pitanja u vezi prehrane itd...thx
The 5 Day Power Muscle Burn Powerbuilding split:
Day 1 - Chest and Triceps
Day 2 - Back and Traps
Day 3 - Quads and Calves
Day 4 - OFF
Day 5 - Shoulders and Biceps
Day 6 - Deadlift and Hamstrings
Day 7 - OFF
Chest and Triceps
Chest
Exercise Sets Reps
Bench Press - Power 2-4 3 to 5
Incline Bench Press - Muscle 2-3 6 to 12
Dumbbell Bench Press - Muscle 2-3 6 to 12
Dumbbell Flys - Burn 1 40
Triceps
Exercise Sets Reps
Closegrip Bench Press - Power 2 3 to 5
Seated French Press - Muscle 2 6 to 12
Cable Tricep Extension - Burn 1 40
Back and Traps
Back
Exercise Sets Reps
Barbell Rows - Power 2-4 3 to 5
Dumbbell Rows - Muscle 2-3 6 to 12
Lat Pull Down - Muscle 2-3 6 to 12
Seated Cable Row - Burn 1 40
Traps
Exercise Sets Reps
Power Barbell Shrugs - Power 2 3 to 5
Dumbbell Shrugs - Muscle 2 6 to 12
Power Barbell Shrugs - Burn 1 40
Quads and Calves
Quads
Exercise Sets Reps
Squat - Power 2-4 3 to 5
Leg Press - Muscle 2-3 6 to 12
Front Squat - Muscle 2-3 6 to 12
Leg Press - Burn 1 40
Calves
Exercise Sets Reps
Seated Calf Raise - Muscle 2 10 to 15
45 Degree Calf Raise - Burn 2 40
Shoulders and Biceps
Shoulders
Exercise Sets Reps
Seated Barbell Press - Power 2-4 3 to 5
Seated Arnold Press - Muscle 2-3 6 to 12
Barbell Front Raise - Muscle 2 6 to 12
Dumbbell Lateral Raise - Burn 1 40
Biceps
Exercise Sets Reps
Pinwheel Curls - Power 2 3 to 5
Standing Barbell Curl - Muscle 2-3 6 to 12
Cable Preacher Curl - Burn 1-2 40
Deadlift and Hamstrings
Exercise Sets Reps
Deadlift - Power 2-4 3 to 5
Romanian Deadlift - Muscle 3-4 6 to 12
Leg Curl - Muscle 3-4 6 to 12
Leg Curl - Burn 1 40
i moja prehrana:
8:15 100-150g zob + 30g whey + omega 3
10:30 sendvic u integralnom kruhu posnim sirom i purecom sunkom (prsa)
14:00 rucak vecinom sta roditelji spreme, pokusavam forsirati neku kombinaciju uh/p, meso + krumpire(riza,tjestenina)... (prije rucka dualtabs vita/min)
15:30 prigrizem mozda jos malo rucka ili posnog, jaja, ugl. p/uh obrok
17:00
18:30 pwm whey+glukoza
19:30 pileci fileti ili teleci fileti oko 200-250g
21:00 pileci fileti ili posni / 4-5 jaja, 2 cijela ostalo bjelanjci
22:30 casein
Comment