Znaci skidam se s PHAT-a i prelazim na PPL,zanima me vase misljenje o plani treninga kojeg sam si sastavio
Pull
Pullups 4x8
Bent over rows/T-bar 3x10-8
Close grip pulldowns 3x10-8
Bent over dumbell rows 3x10
Sprava za zadnje rame 3x10
EZ Šipka biceps curls 4x12
Dumbell curls(supinacija) 3x10
Shrugs 3x10
Push
Bench press 3x5
Dumbell press 3x10
Incline dumbell press 3x10
Flyes 3x10
Military 3x10
Dumbell lateral raises 4x10
Dips 4x8
Cable pressdown 4x10
Legs
Squat 3x5
Hack Squat 3x10
Leg press 3x10
Leg Extension 3x10
Hamstring curl 3x10
Calves standing 3x10
Calves sitting 3x10
Bench i squat su mi 3x5 posto su main liftovi i zelim dic snagu na njima,volumen je do 210 repsa tjedno po skupini kao sto predlaze Eric Helms u strength and training pyramidu..
Pull
Pullups 4x8
Bent over rows/T-bar 3x10-8
Close grip pulldowns 3x10-8
Bent over dumbell rows 3x10
Sprava za zadnje rame 3x10
EZ Šipka biceps curls 4x12
Dumbell curls(supinacija) 3x10
Shrugs 3x10
Push
Bench press 3x5
Dumbell press 3x10
Incline dumbell press 3x10
Flyes 3x10
Military 3x10
Dumbell lateral raises 4x10
Dips 4x8
Cable pressdown 4x10
Legs
Squat 3x5
Hack Squat 3x10
Leg press 3x10
Leg Extension 3x10
Hamstring curl 3x10
Calves standing 3x10
Calves sitting 3x10
Bench i squat su mi 3x5 posto su main liftovi i zelim dic snagu na njima,volumen je do 210 repsa tjedno po skupini kao sto predlaze Eric Helms u strength and training pyramidu..
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