Moras telu dati odmor od deficita.
Dodaj ishrani jedno 60/70g masti. I zameni ono sto sam ti rekao. Gde je losos dodaj salatu.
I dzabe postavljate split treninge tipa
Grudi biceps
Ledja triceps itd itd to nista ne znaci
Ono sto znaci je sam odabir vezbi, intenzitet i volumen. Mozemo mi svi imati isti split. A niko od nas nece trenirati isto.
prsa biceps
Tempo Bench 4 set
Incline Dumbbell Bench Press 4set
Hammer Curls 3 set
High Cable Flyes 2 set
Low Cable Flyes 2set
Cable biceps curl 3 set
ledja triceps
Lat Pulldown Underhand Grip 4set
Lat Pulldown 4set
skull crusher 3set
Vbar lat pulldown 3set
Shrugs 4set
triceps rope extension 4 set
noge ramo
Squat 4 set
Heel Elevated Goblet Squat 4 set
Leg extension 4set
Standing Dumbbell OHP 4set
Lateral Raise 4set
Face Pull 4set
upper
Incline Barbell bench 4set
flat dumbbell Bench 4set
Barbell Row 4set
one arm dumbbell row 4set
Cable Row 4set
Bicep 21s 4set
Dips 3set
triceps rope overhead extn 4set
noge ramo
Romanian Deadlift 4set
KB Swings 4set
Hamstring Curl 4set
Behind The Neck Press 5set
Lateral Raise 4set
Seated Rear Delt Fly 4set
