Pozdrav,
Treniram 3 dana pa 1 dan pauze i tako ukrug. Doma sam si sklepao teretanu pa sam nesto limitiran sto se tice odredenih vjezbi.
Od opreme imam squat rack, bench klupicu, 3 sipke, 2 bucice, 220 kila utega.
Trening izgleda nesto ovako...
PON
Prsa / Ruke
Incline bench press 3x6
Bench press 3x6
Dips 3x10
Incline dumbbell with hand twist 3x10
Incline dumbbell fly 3x10
Barbell curl 3x8
Barbell curl 3x8
Standing skull crashers 3x8
Standing skull crashers 3x8 - tu mi je triceps vec jako umoran pa tehnika pati
Palms down wrist curl on a bench 3x20
Palms down wrist curl on a bench 3x20
UTO
Noge
Squat 3x6
Deadlift 3x6 nemam alternative jer vjezbam doma zato Squat i DL u istom danu
Dumbbell lunge 3x8
Romanina DL 3x6
SRI
Leda / Ramena /Trbuh
Pull ups 3x10
Barbell row 3x6
T-bar row 3x6
Overhead press 3x6
Power partials 3x10
Reverse Flyes 3x10
Trbuh
Ab wheel roll 3x18
Weighted crunch 3x25
Leg raises 3x15
Landmine 180s 3x10
Svaki savjet je dobrodosao.
Treniram 3 dana pa 1 dan pauze i tako ukrug. Doma sam si sklepao teretanu pa sam nesto limitiran sto se tice odredenih vjezbi.
Od opreme imam squat rack, bench klupicu, 3 sipke, 2 bucice, 220 kila utega.
Trening izgleda nesto ovako...
PON
Prsa / Ruke
Incline bench press 3x6
Bench press 3x6
Dips 3x10
Incline dumbbell with hand twist 3x10
Incline dumbbell fly 3x10
Barbell curl 3x8
Barbell curl 3x8
Standing skull crashers 3x8
Standing skull crashers 3x8 - tu mi je triceps vec jako umoran pa tehnika pati
Palms down wrist curl on a bench 3x20
Palms down wrist curl on a bench 3x20
UTO
Noge
Squat 3x6
Deadlift 3x6 nemam alternative jer vjezbam doma zato Squat i DL u istom danu
Dumbbell lunge 3x8
Romanina DL 3x6
SRI
Leda / Ramena /Trbuh
Pull ups 3x10
Barbell row 3x6
T-bar row 3x6
Overhead press 3x6
Power partials 3x10
Reverse Flyes 3x10
Trbuh
Ab wheel roll 3x18
Weighted crunch 3x25
Leg raises 3x15
Landmine 180s 3x10
Svaki savjet je dobrodosao.
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