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Ovo je trening koji sam smislio danas. Prije sam na ovom forumu nasao podjelu u kojoj se jedna misicna skupina radila dva puta u tri tjedna. Onda nisam obracao nesta previse paznje na tu podjelu, ali ovih dana razmisljam kako bi ta podjela mogla biti dobra.
Napokon bi se razbile vjecne polemike o pretreniranosti onih koji sve misicne skupine odrade dva puta tjedno i podtreniranosti onih koji odrade jednom tjedno. Ova podjela se cini optimalnom, ni premalo ni previse.
Da ne duljim previse, podjela za dva tjedna bi izgledala ovako:
Pon - prsa triceps
Uto - ledja biceps
Sri - odmor
Cet - noge trbuh
Pet - prsa triceps
Sub -
Ned - odmor
Pon - ledja biceps
Uto - noge trbuh
Sri - odmor
Cet - prsa triceps
Pet - ledja biceps
sub - noge trbuh
Ned - odmor
Dobro bi dosla pomoc u sastavljanju podjele, ne znam kud da ramena ubacim.
Sto se tice vjezbi, svaki put su drugacije. To bi otprilike ovako izgledalo:
1. Prsa
- bench press
- incline bench press
- incline fly
- high cable crossover
2. Prsa
- dumbbell bench press
- incline dumbbell bench press
- dumbbell fly
- low cable crossover
3. Prsa
- bench press
- incline bench press
- decline fly
- butterfly machine
1. Ledja
- barbell bent over row
- straight arm pulldown
- incline cable pulldown
- t-bar row
- deadlift
2. Ledja
- wide pullups
- reverse grip barbell bent over row
- reverse grip pulldown
- seated cable row
- hyperextension
3. Ledja
- dumbbell row
- seated supported row
- close grip pulldown
- wide grip cable row
- deadlift
1. Noge
- squat
- hack squat
- leg extension
- romanian deadlift
- lying leg curl
- standing calf raise
- seated leg raise
2. Noge
- squat
- front squat
- leg extension
- romanian deadlift
- lying leg curl, hips up
- standing calf raise
- seated calf raise
3. Noge
- squat
- sumo squat
- leg extension
- romanian deadlift
- lying leg curl
- standing calf raise
- seated calf raise
1. Biceps
- barbell curl
- barbell concentration curl
- cable curl, behind the back
2. Biceps
- ez barbell curl
- preacher curl
- incline dumbbell curl
3. Biceps
- seated dumbbell curl
- reverse incline barbell curl
- reverse grip barbell curl
1. Triceps
- close grip bench press
- skull crusher
- double rope pulldown
2. Triceps
- incline skull crusher
- cable kickback
- straight bar pulldown
3. Triceps
- dumbbell close grip bench press
- cable overhead press
- overhead triceps extension
1. Ramena
- millitary press
- standing lateral raise
- bent over lateral raise
2. Ramena
- smith mashine millitary press
- cable lateral raise
- seated bent over lateral raise
3. Ramena
- arnold press
- front raise
- high cable rear delt fly
Ovo je samo plan, nije konacan program. Svaki prijelog, komentar i kritika je dobrodosao!
Napokon bi se razbile vjecne polemike o pretreniranosti onih koji sve misicne skupine odrade dva puta tjedno i podtreniranosti onih koji odrade jednom tjedno. Ova podjela se cini optimalnom, ni premalo ni previse.
Da ne duljim previse, podjela za dva tjedna bi izgledala ovako:
Pon - prsa triceps
Uto - ledja biceps
Sri - odmor
Cet - noge trbuh
Pet - prsa triceps
Sub -
Ned - odmor
Pon - ledja biceps
Uto - noge trbuh
Sri - odmor
Cet - prsa triceps
Pet - ledja biceps
sub - noge trbuh
Ned - odmor
Dobro bi dosla pomoc u sastavljanju podjele, ne znam kud da ramena ubacim.
Sto se tice vjezbi, svaki put su drugacije. To bi otprilike ovako izgledalo:
1. Prsa
- bench press
- incline bench press
- incline fly
- high cable crossover
2. Prsa
- dumbbell bench press
- incline dumbbell bench press
- dumbbell fly
- low cable crossover
3. Prsa
- bench press
- incline bench press
- decline fly
- butterfly machine
1. Ledja
- barbell bent over row
- straight arm pulldown
- incline cable pulldown
- t-bar row
- deadlift
2. Ledja
- wide pullups
- reverse grip barbell bent over row
- reverse grip pulldown
- seated cable row
- hyperextension
3. Ledja
- dumbbell row
- seated supported row
- close grip pulldown
- wide grip cable row
- deadlift
1. Noge
- squat
- hack squat
- leg extension
- romanian deadlift
- lying leg curl
- standing calf raise
- seated leg raise
2. Noge
- squat
- front squat
- leg extension
- romanian deadlift
- lying leg curl, hips up
- standing calf raise
- seated calf raise
3. Noge
- squat
- sumo squat
- leg extension
- romanian deadlift
- lying leg curl
- standing calf raise
- seated calf raise
1. Biceps
- barbell curl
- barbell concentration curl
- cable curl, behind the back
2. Biceps
- ez barbell curl
- preacher curl
- incline dumbbell curl
3. Biceps
- seated dumbbell curl
- reverse incline barbell curl
- reverse grip barbell curl
1. Triceps
- close grip bench press
- skull crusher
- double rope pulldown
2. Triceps
- incline skull crusher
- cable kickback
- straight bar pulldown
3. Triceps
- dumbbell close grip bench press
- cable overhead press
- overhead triceps extension
1. Ramena
- millitary press
- standing lateral raise
- bent over lateral raise
2. Ramena
- smith mashine millitary press
- cable lateral raise
- seated bent over lateral raise
3. Ramena
- arnold press
- front raise
- high cable rear delt fly
Ovo je samo plan, nije konacan program. Svaki prijelog, komentar i kritika je dobrodosao!