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alpinist View Drop Down
Viden/a u gymu
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Joined: 19 Kolovoz 2011
Location: Croatia
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Points: 344 		Post Options Post Options   Thanks (0) Thanks(0)   Quote alpinist Quote  Post ReplyReply Direct Link To This Post Topic: mišljenje o treningu
    Posted: 03 Studeni 2011 at 13:18

Do sada sam vježbao torso/leg+arms split, pon/uto i cet/pet, i htio bih malo promijeniti trening. Razmišljao sam povecati broj treninga tjedno, s više vježbi po mišicnoj skupini (ne nužno i više puta tjedno jednu), i na brzinu napisao nešto ovakvo:

workout A

push

Exercise

Sets

Reps

Bench Press

2-4

3 to 5

Incline Bench Press

2-3

6 to š2

Dips

2-3

6 to š2

Dumbbell Bench Press

2-3

6 to š2

Military Press

2-4

6 to š2

Incline Dumbbell Flys

š

40

Exercise

Sets

Reps

French Press

2-3

3 to 5

Triceps Extension - Cable

2-4

6 to š2

workout B

pull

Exercise

Sets

Reps

Pull Up - Wide Grip 

2-4

6 to š2

Barbell Rows

2-3

3 to 5

Upright Row

2-4

6 to š2

Dumbbell Row

2-3

6 to š2

Shrugs

2-3

6 to š2

Rear Lateral Raise

2-4

6 to š2

Exercise

Sets

Reps

Standing EZ Curl

2-3

6 to š2

Seated Dumbbell Curl

š-2

40

workout C

legs + abs

Exercise

Sets

Reps

Squat

2-4

3 to 5

Straight Leg Deadlift

2-4

6 to š2

Leg Press ili Deadlift

2-3

6 to š2

Calves

2-4

6 to š2

Leg Curl

š

40

Leg extension

š-2

40

Exercise

Sets

Reps

Abs

3-4

š0 to š5

frekvencija treninga bi mi bila ABCX, molim sve primjedbe i prijedloge za trening, promjene vježbi i sl.? 
Adapt what is useful, reject what is useless, and add what is specifically your own...

http://www.spk-strik.hr
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The Phoenix View Drop Down
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Joined: 31 Svibanj 2010
Location: Zagreb
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Points: 4250 		Post Options Post Options   Thanks (0) Thanks(0)   Quote The Phoenix Quote  Post ReplyReply Direct Link To This Post Posted: 03 Studeni 2011 at 13:34
Previše pushing vjezbi od odnosu na pulling (prsa-leπa) osim što je radi disbalansa i povecanja mogucnosti ozljede to i ne izgleda lijepo  graπeno tijelo sa estetske strane, ne siris ramena nego prsa povlace sve i dobijes negi sugavi rounded look .......
Izbaci uprigt row iz programa, los za rame, (ukljestenje zivca), povecaj repsa na listovima


Edited by The Phoenix
http://www.nikolasfitnesslab.com/
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alpinist View Drop Down
Viden/a u gymu
Viden/a u gymu
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Joined: 19 Kolovoz 2011
Location: Croatia
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Points: 344 		Post Options Post Options   Thanks (0) Thanks(0)   Quote alpinist Quote  Post ReplyReply Direct Link To This Post Posted: 03 Studeni 2011 at 13:44
znaci, da izbacim Dumbbell Bench Press ili dips, a umjesto upright row da stavim lateral dumbell raise recimo?

Edited by alpinist
Adapt what is useful, reject what is useless, and add what is specifically your own...

http://www.spk-strik.hr
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The Phoenix View Drop Down
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Joined: 31 Svibanj 2010
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Points: 4250 		Post Options Post Options   Thanks (0) Thanks(0)   Quote The Phoenix Quote  Post ReplyReply Direct Link To This Post Posted: 03 Studeni 2011 at 14:42
Tak je .......i dodao bi jednu seriju više kod vucenja..... tipa 3 serije BP 4 row-a


Edited by The Phoenix
http://www.nikolasfitnesslab.com/
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Iluvatar View Drop Down
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Joined: 08 Veljaca 2009
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Points: 4357 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Iluvatar Quote  Post ReplyReply Direct Link To This Post Posted: 03 Studeni 2011 at 20:47
 
Originally posted by The Phoenix The Phoenix wrote:

Previše pulling vjezbi od odnosu na pulling (prsa-leπa)


hmmmmm..... zbunio si me na tren LOL
Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional.

O osobnim treninzima kontakt na pm.
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The Phoenix View Drop Down
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Joined: 31 Svibanj 2010
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Points: 4250 		Post Options Post Options   Thanks (0) Thanks(0)   Quote The Phoenix Quote  Post ReplyReply Direct Link To This Post Posted: 03 Studeni 2011 at 20:59
Originally posted by Iluvatar Iluvatar wrote:

 
Originally posted by The Phoenix The Phoenix wrote:

Previše pulling vjezbi od odnosu na pulling (prsa-leπa)


hmmmmm..... zbunio si me na tren LOL



Ahh, vec sam poznati slovojed.....uvijek se nekam žurim pa sam brzopletEmbarrassed
http://www.nikolasfitnesslab.com/
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