Evo kao sto sam rekao nazalost tri put tjedno mogu ici u teretanu (za sada), ali ne zelim odgadjati povratak nego krenuti sto prije. Pa sam mislio krenuti sa starim klasicnim hit treningom. Iskustva imam, ali nisam 5 godina sigurno bio aktivno duze od mjesec dana. Inace ovaj trening sam davno jednom koristio i bio sam zadovoljan, samo problem je sto sam isao Ponedjeljak, Srijeda i Petak a ovaj put jedino kad mogu na treninge je Ponedjeljak, Utorak i Cetvrtak ili Petak. Od toga Ponedjeljkom i Utorkom bih popodne iza 16h trening odradio dok Cetvrtak ili Petak bi bio rano ujutro oko 5-6h. Pa ako moze komentar na to. Hvala.
Ponedjeljak
Utorak
Cetvrtak ili Petak
Ponedjeljak
1. Incline Barbell Bench Press | 3 | 12, 10, 6-8* |
2. Dumbbell Fly | 3 | 12, 10, 8-10* |
3. Weighted Dip | 3 | 12, 10, 8-10* |
4. Lateral Raise | 3 | 12, 10, 8-10* |
5. Upright Row | 3 | 12, 10, 10-12* |
6. Lying Tricep Extensions | 3 | 12, 10, 8-10* |
7. Rope Pressdown | 3 | 12, 10, 10-12* |
1. Leg Extension | 3 | 15, 12, 10-12* |
2. Squats | 3 | 15, 12, 10-12 |
3. Leg Press | 3 | 15, 12, 12* |
4. Stiff Legged Deadlift | 3 | 15, 12, 10-12* |
5. Lying Leg Curl | 3 | 15, 12, 10-12* |
6. Seated Calf Raise | 3 | 20, 15, 15* |
7. Standing Calf Raise | 3 | 20, 15, 15* |
1. Dumbbell Pullover | 3 | 12, 10, 6-8* |
2. Bent Over Barbell Row | 3 | 12, 10, 8-10* |
3. Reverse Grip Pulldown | 3 | 12, 10, 8-10* |
4. Barbell Curl | 3 | 12, 10, 8-10* |
5. Incline Dumbbell Curl | 3 | 12, 10, 10-12* |
6. Weighted Crunch | 3 | 12, 10, 8-10* |
7. Hanging Leg Raise** | 3 | 12, 10, 10-12* |
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