Evo ovako, idem 2 puta sedmicno u teretanu, treci put ne idem jer tesko stizem ali radim po ovome planu (pisacu i sprave,nadam se da cete se snaci):
1. DAN (Grudi,biceps,donja ledja,trbusnjaci) :
Incline press (4 serije x 10 ponavljanja)
Supine press (4 s.x 10)
Butterfly (4x10)
Biceps machine (4x10)
Cross machine (4x10)
Bucice (4x10)
Back extension (4x15)
Abdominal machine (4x15)
Twist machine (4x15)
2. DAN (Ledja, triceps, donja ledja, trbusnjaci)
Lat pul down (4x10)
Rowing machine (4x10)
Assisted chine (4x10)
Seated triceps (4x10)
Cross machine (4x10)
Cross machine (konopac) (4x10)
Back extension (4x15)
Abdominal machine(4x15)
Twist machine (4x15)
3.DAN (Noge,ramena,donja ledja,trbusnjaci)
Leg press (4x10)
Leg extension (4x10)
Leg curl (4x10)
Vertical press (4x10)
Bucice(letenje) (4x10)
Back extension (4x15)
Abdominal machine (4x15)
Twist machine (4x15)
Zanima me sta mislite o ovom planu treninga, poceo sam ici u teretanu prije 2 mjeseca? Cilj mi je neka definicija, da se malo zategnem i eventualno dobijem koju kilu ali da to sve fino izgleda. Visok sam 180 cm, tezak 70 kg.
1. DAN (Grudi,biceps,donja ledja,trbusnjaci) :
Incline press (4 serije x 10 ponavljanja)
Supine press (4 s.x 10)
Butterfly (4x10)
Biceps machine (4x10)
Cross machine (4x10)
Bucice (4x10)
Back extension (4x15)
Abdominal machine (4x15)
Twist machine (4x15)
2. DAN (Ledja, triceps, donja ledja, trbusnjaci)
Lat pul down (4x10)
Rowing machine (4x10)
Assisted chine (4x10)
Seated triceps (4x10)
Cross machine (4x10)
Cross machine (konopac) (4x10)
Back extension (4x15)
Abdominal machine(4x15)
Twist machine (4x15)
3.DAN (Noge,ramena,donja ledja,trbusnjaci)
Leg press (4x10)
Leg extension (4x10)
Leg curl (4x10)
Vertical press (4x10)
Bucice(letenje) (4x10)
Back extension (4x15)
Abdominal machine (4x15)
Twist machine (4x15)
Zanima me sta mislite o ovom planu treninga, poceo sam ici u teretanu prije 2 mjeseca? Cilj mi je neka definicija, da se malo zategnem i eventualno dobijem koju kilu ali da to sve fino izgleda. Visok sam 180 cm, tezak 70 kg.
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