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Program tjelovježbe - Savjet
Pozdrav ekipa!
Evo, opet sam u teretani. Sređujem prehranu i tjelovježbu. 2 Tjedna je iza mene i htio bi se ozbiljno uhvatiti posla. Ne da mi se kao padobranac dolazit u gym i radit vježbe na blef. Htio bi pokušati baš sa nekim programima pa me interesira vaše mišljenje o sljedećem:
Monday - Chest and Triceps
Chest
Exercise Sets Reps
Barbell Bench Press 4 10, 8, 8, 6
Incline Bench Press 3 8, 8, 6
Decline Bench Press 3 8, 8, 6
Dumbbell Flys 2 10
Dumbbell Pullover 2 8
Triceps
Exercise Sets Reps
Tricep Extension 4 10, 8, 8, 6 adding weight
Tricep Dip 3 10
Tricep Bench Dip 3 8
Tuesday - Back and Biceps
Back
Exercise Sets Reps
Chin Up 2 8
One Arm Dumbbell Row 3 8
Seated Row 2 8
Bent Over Barbell Row 2 8
Lat Pull Down 3 10, 10, 8
Biceps
Exercise Sets Reps
Standing Barbell Curl 3 8, 8, 6
Close Grip Preacher Curl 3 8, 8, 6
Incline Dumbbell Curl 2 12-14
Concentration Curl 2 10
WEDNESDAY - REST DAY/CARDIO
Thursday - Shoulders and Forearms
Shoulders
Exercise Sets Reps
Machine Shoulder Press 3 10
Dumbbell Reverse Fly 3 8-10
Military Press 4 10
Dumbbell Lateral Raise 2 10
Dumbbell Shrugs 2 10
Upright Row 2 10
Forearms
Exercise Sets Reps
Standing Wrist Curl 4 10
Barbell Wrist Curl 4 10
Notes
Dumbbell shrugs and upright row can be supersetted.
Friday - legs
Legs
Exercise Sets Reps
Squat 5 10, 8, 8, 6, 4
Leg Extension 3 12
Leg Curl 3 12
Calves
Exercise Sets Reps
Standing Calf Raise 4 12
Seated calf Raise 2 12
Notes
None.
Malo je nepregledno jer copy-pasteam sa : http://www.muscleandstrength.com/wor...g-program.html
Trenutačna mi je kilaža 67kg na 170cm.
Bf sigurno 20+
Ili ako netko savjetuje neki bolji program bio bi zahvalan.
Evo, opet sam u teretani. Sređujem prehranu i tjelovježbu. 2 Tjedna je iza mene i htio bi se ozbiljno uhvatiti posla. Ne da mi se kao padobranac dolazit u gym i radit vježbe na blef. Htio bi pokušati baš sa nekim programima pa me interesira vaše mišljenje o sljedećem:
Monday - Chest and Triceps
Chest
Exercise Sets Reps
Barbell Bench Press 4 10, 8, 8, 6
Incline Bench Press 3 8, 8, 6
Decline Bench Press 3 8, 8, 6
Dumbbell Flys 2 10
Dumbbell Pullover 2 8
Triceps
Exercise Sets Reps
Tricep Extension 4 10, 8, 8, 6 adding weight
Tricep Dip 3 10
Tricep Bench Dip 3 8
Tuesday - Back and Biceps
Back
Exercise Sets Reps
Chin Up 2 8
One Arm Dumbbell Row 3 8
Seated Row 2 8
Bent Over Barbell Row 2 8
Lat Pull Down 3 10, 10, 8
Biceps
Exercise Sets Reps
Standing Barbell Curl 3 8, 8, 6
Close Grip Preacher Curl 3 8, 8, 6
Incline Dumbbell Curl 2 12-14
Concentration Curl 2 10
WEDNESDAY - REST DAY/CARDIO
Thursday - Shoulders and Forearms
Shoulders
Exercise Sets Reps
Machine Shoulder Press 3 10
Dumbbell Reverse Fly 3 8-10
Military Press 4 10
Dumbbell Lateral Raise 2 10
Dumbbell Shrugs 2 10
Upright Row 2 10
Forearms
Exercise Sets Reps
Standing Wrist Curl 4 10
Barbell Wrist Curl 4 10
Notes
Dumbbell shrugs and upright row can be supersetted.
Friday - legs
Legs
Exercise Sets Reps
Squat 5 10, 8, 8, 6, 4
Leg Extension 3 12
Leg Curl 3 12
Calves
Exercise Sets Reps
Standing Calf Raise 4 12
Seated calf Raise 2 12
Notes
None.
Malo je nepregledno jer copy-pasteam sa : http://www.muscleandstrength.com/wor...g-program.html
Trenutačna mi je kilaža 67kg na 170cm.
Bf sigurno 20+
Ili ako netko savjetuje neki bolji program bio bi zahvalan.
Dok u rukama.. prsima i leđima ni priblizno. Noge vjezbam ali umjereno. Dok pokusavam gornji dio tijela ojacati.
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