Evo ga leto i mnogo vise slobodnog vremena!! To jest vise vremena za treninge... Zanima me sta mislite o ovom programu, dali nesto nedostaje ili je nesto visak?? Da li biste vi nesto promenuli?? Cilj je masa!!!!!
Pon -- Grudi
Bench press (15-10-8-8 )
Incline Bench press (15-10-8-8 )
Fly (10-10-10)
Chest Dip (10-10-10)
Uto -- Ledja
Chin up (10-10-10)
Bent over dumbbell row (10-10-10)
Dead lift (10-8-8-6)
Shrug (10-10-10)
Sre -- Trbusnjaci kuci na swiss lopti...
Cet -- Ramena
Behind neck press (15-10-10-10) *
Shoulder press (15-10-10-10) *
Lateral raise (10-10-10)
Upright row (uski hvat) (10-10-10)
* -- ove vezbe su na Smith spravi...
Pet -- Noge
Leg press (15-10-8-8 )
Leg extension (15-10-10)
Leg curl (15-10-10)
Lunge (10-10-10)
Standing calf raise (10-10-10)
Sitting calf raise (10-10-10)
Sub -- Ruke
Preacers bench curl (15-10-10-8 )
Incline Dumbbell curl (10-10-10)
Hammer curl (10-10-10)
Pushdown (10-10-10-10)
Lying triceps extension (15-10-10-10)
Wrist curl (10-10-10)
Reverse Wrist curl (10-10-10)
Ned -- odmor
Nazivi vezbi su uzeti sa
http://www.exrx.net/Lists/Directory.html...
Jos da dodam dobio sam savet da za ramena, da radim jedne nedelje Behind neck press i Dumbbell front raise a druge nedelje Shoulder Press i Seated rear lateral raise, i naravno obe Lateral raise i Upright row... Sta mislite??
Hvala unapred!!
P.S. Ishrana, odmor i suplementacija sve sredjeno...
