Evo opet se ja javljam, ponovo oko trening programa, naravno. Počeo sam da idem u teretanu i da radim po jednom programu sa interneta, ali zbog nemogućnosti praćenja istog, odlučio sam da napravim svoj, kao što mi je u prvoj temi oko trening programa rečeno. To bi izgledalo ovako, pa bih vas zamolio da prokomentarišete:
*Ponedjeljak(chest, triceps, abductors, adductors):
-Incline Dumbbell Press(3*10)
-Leverage Incline Chest Press(3*10)
-Cable Crossover(3*10)
-Decline EZ Bar Triceps Extension(3*10)
-Triceps Overhead Extension with Rope(3*10)
-Machine Triceps Extension(3*10)
-Hip Circles(3*10)
-Side Leg Raises(3*10)
*Srijeda(biceps, lats, mid back, low back):
-Wide-Grip Standing Barbell Curl(3*10)
-Machine Preacher Curl(3*10)
-Reverse Cable Curl(3*10)
-Close-Grip Front Lat Pulldown(3*10)
-Straight-Arm Pulldown(3*10)
-Hyperextension(3*10)
-Dumbbell Incline Row(3*10)
-Seated Cable Rows(3*10)
*Petak(neck, shoulders, traps, forearms):
-Leverage Shoulder Press(3*10)
-Front Two-Dumbbell Raise(3*10)
-Cable Rope Rear-Delt Rows(3*10)
-Calf-Machine Shoulder Shrug(3*10)
-Standing Dumbbell Upright Row(3*10)
-Palms-Down Wrist Curl Over A Bench(3*10)
-Seated Two-Arm Palms-Up Low-Pulley Wrist Curl(3*10)
-Lying Face Down Plate Neck Resistance(3*10)
*Nedjelja(glutes, quads, hamstrings, calves):
-Leg Press(3*15)
-Leg Exstension(3*15)
-Cardio(3*5)
-Lying Leg Curl(3*15)
-Seated Leg Curl(3*15)
-Standing Calf Raise(3*15)
-Calf Press(3*15)
-Pull Through(3*15)
*Svaki dan: 2XCrunches(3*10)
P.S. Da napomenem da sam počeo da koristim i OLIMP WHEY PROTEIN COMPLEX 100%, pa bih volio i da mi kažete nešto o njemu.