fitness.com.hr forum : Muke po programu

Npr:

Pon

Mrtvo dizanje 5x5

Veslanje sipkom u pretklonu 5x5

Dips 3x8

Lateralno odrucenje u pretklonu 3x12

Trbusnjaci 3x25

Sri

Bench press 5x5

Cucanj 3x8

Zgibovi 4x6 ili 3x8

Lateralno odrucenje 3x12

Pet

Vojnicki potisak sipkom 5x5

Mrtvo dizanje s ravnim nogama 3x8

Good mornings 3x10

Kosi bench s bucicama 2x12

Trbusnjaci bocni 3x15

Monday- Legs

Lying leg curls - 4x 6-8 (2)

RDL's - 4x 8-10 (1) you could do deadlifts here if you want but if you have very favorable leverages for them (long arms/femurs, short torso) you will most likely get better ham development from rdl's. You'd also do front squats instead of back squats

Leg press - 4x8-10 (I like doing these before squats to help loosen up the hips) (2)

Squats or Front squats - 3x 8-10 (1)

Hack Squats (close stance) - 3x 8-10 (2)

Tuesday - Chest/Tris/Calves (can superset tri's calves to cut down workout time)

Incline Dumbbell Press - 4x 6-10 (2)

Flat Barbell Press - 3x 6-10 (1)

Dips (lean forward) - 3x 6-10 (2)

Lying Behind the head extensions - 4x 8-10 (2)

French Presses - 3x 8-10 (2)

Standing calf raises - 5x 8-10 (3) (1-2 mins rest for calves)

Thursday- Back/Bis/Abs (Can superset bis/abs to cut down workout time)

Barbell Rows - (torso at 45ish degree angle) 4x 8-10 (2)

Close neutral grip pulldowns - 3x 8-10 (2) (really like 3 sec negatives on these)

Seated close neutral grip rows - 3x 8-10 (2)

Pinwheel Curls - 4x 6-10 (2)

Alternating Dumbbell curls - 3x 8-10 (2)

Cable rope crunches - 3x 12-15 (2) (1-2 mins rest for abs)

Weighted Leg Raises - 3x 12-15 (2)

Saturday - Shoulders/Calves (can superset traps/calves to cut down workout time)

Seated Overhead Dumbbell Press - 4x 6-10 (2)

Cable lateral raises - 3x 8-12 (2)

Seated Dumbbell lateral raises - 3x 8-12 (2)

Incline Bench Rear delt raises - 3x 12-15 (2)

Shrugs - 4x 8-10 (2)

Seated calf raises - 5x 8-10 (3)

Novi sam na forumu ali ipak ne toliko nov u radu u teretani . Radim vec nekih pola godine i do sada sam isprobao razne programe (od full body do splita ) ali niti u jednom programu nisam ustrajao dovoljno dugo da bi imao vidljive rezultate. Trenutno radim 4 treninga tjedno splitana na lower i uper body ali cisto iz razloga da ne ispadnem iz forme. Mislim da je sada vrijeme da konacno krenem raditi neki od programa i da u njemu ustrajem jer volje i zelje mi ne manjka . Visina je 182 cm a tezina 76 kg . Ono sto bih ja zelio je izdefinirati postojece stanje sa eventualno malim + u kilima . Prelistao sam dosta foruma i svega ali volio bih da mi direktno kazete za moj slucaj sto je najbolje ciniti ( kakav trening program koristiti ) a nacin je jasan , red rad i disciplina Smile