EXYU FITNESS FORUM

Author Topic: Program treniranja  (Read 2242 times)

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Offline NdoubleP

  • Iskusni rekreativac
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  • Posts: 48
Program treniranja
« on: January 19, 2014, 10:43:08 PM »
Pozdrav svima, ja sam Nikola, imam 17 godina, visok sam 193-4cm i težak 78-9kg. Planiram da opet počnem da idem u teretanu(prošle godine sam išao 4 mjeseca, nakon prva 2 mjeseca sam baš napredovao, preostala 2 i ne baš). Uz pomoć prethodnog "znanja" i sajta za koji ne znam smijem li da reklamiram sam napravio svoj program, odnosno poboljšao prošlogodišnju verziju, pa me interesuje vaše mišljenje o njemu:

Program treniranja:

*Ponedjeljak(chest, triceps, abductors, adductors):
-Low Cable Crossover
-Pushups
-Leverage Shest Press
-Leverage Incline Chest Press
-Dips
-Triceps Overhead Extension with Rope
-Reverse Grip Triceps Pushdown
-Machine Triceps Extension
-Cable Hip Abduction
-Cable Hip Adduction

*Srijeda(biceps, lats, mid back, low back):
-Incline Hammer Curls
-Machine Biceps Curls
-Wide-Grip Standing Barbell Curl
-Overhead Cable Curl
-Pullups
-Chinups
-Seated Cable Rows
-Dumbbell Incline Row
-Hyperextensions
-Superman

*Petak(shoulders, traps, forearms, neck):
-Front Two-Dumbbell Raise
-Power Partials
-Reverse Flyes
-Leverage Shoulder Press
-Standing Dumbbell Upright Row
-Calf-Machine Shoulder Shrug
-Palms-Down Wrist Curl Over A Bench
-Palms-Up Barbell Wrist Curl Over A Bench
-Lying Face Down Plate Neck Resistance
-Lying Face Up Plate Neck Resistance

*Nedjelja(quads, hamstrings, calves, glutes):
-Cardio
-Leg Press
-Side to Side Box Shuffle
-Leg Extensions
-Lying Leg Curls
-Seated Leg Curls
-Standing Calf Raises
-Calf Press
-Bridge
-Back Extensions

*4 sets - 10-15 reps

*Utorak, četvrtak, subota(abdominals):
-Plank
-Decline Reverse Crunch
-Decline Crunch
-Decline Side Twists
-Rope Crunch
-Hanging Leg Raises
-Hanging Leg Twists
-Ab Crunch
-Side Ab Crunch
-Dumbell Side Bend

*3 sets - 15-20 reps

P.S. Ostalo mi je malo proteina od prošle godine, u pitanju je Olimp Whey Protein Complex 100%, a planiram i da uzmem akcijski paket "Tvoj gainer" koji se sastoji od pomenutog proteina i Olimp Carbonoxa, pa bi bilo poželjno i da mi kažete šta mislite o ovim proizvodima.