Pondeljak:grudi
30 muscle -ups
• 100 standard push ups,
• 4 sets /10 reps bench
• 4 sets/10 reps flat dumbbell press,
• 5 sets/ 20 reps dips,
• 200 standard push ups,
50 decline push ups,
• 50 narrow push ups,
• 50 raised push ups,
Utorak:ledja
30 muscle ups,
• 100 overhand pullups,
• 4 sets/ 10 reps single arm dumbbell roll,
• 4 sets/10 reps pullovers,
• 50 under hand pull ups,
50 over hand pullups,
• 10 muscle ups,
Srijeda:Trbusni
Cetvrtak:biceps/Triceps
30 muscle ups,
• 50 underhand pull ups,
• 4sets/10 reps preacher curl,
• 4 sets/10 reps hammer curls,
• 4 sets/10reps reverse grip preacher curl,
• 100 dips,
100 push-ups,
• 4 sets/10 reps overhead triceps extension,
• 4 sets/10reps reverse grip triceps pull down
• 20 slow pull ups,
• 20 slow dips,
Petak:Noge
4 sets/reps barbell squats,
• 4 sets of 20 yard lunges,
• 100 body weight squats,
• 4 set/10 reps pistol squats,
• 4 sets/ 10 reps stiff legged deadlifts,
4 sets/ 10 reps standing calve raises,
• 4 sets /10 reps seated calve raises,
• 100 body weight standing calve raises,
Subota:Sve
100 crunches,
• 8 100meter sprints,
• 100 pull ups,
• 200 pushups,
• 100 dips,
30 muscle ups,
• 50 crossovers,
• 50 high intensity crunches,
• 2 minute flutter kicks (3 sets),
• 60 second crunch holds
Inace od ponedeljka pocinjem u teretanu,ovaj trening sam radio i prije samo bez tegova.Zelio bih da cujem vase misljenje...
