Sreda 23. jul (nedelja 1.)
Gornja ledja
- lat latisimus obrnuti hvat, usko 3 serije x 10 super tesko
- rowing 3 serije x 10 super tesko
- nose pull 3 serije x 10 super tesko
Biceps:
- sedeci z-bar koncentraciono (
http://www.abcbodybuilding.com/exercise3/seatedbarbellconcentrationcurls.htm) x 10 supersetovano sa biceps curl lezeci na klupi (
http://www.abcbodybuilding.com/excercise/LYING%20DUMBELL%20curls.htm)x 10, 4 serija
- sedeci biceps sa uvrtanjem po principu 15 - 20 - 25**
**The 15-20-25 Method Explained
The following method is so intense, that I would never recommend doing more than one or two completions of it in a workout. And when I say that, I mean that your whole workout literally just consists of this method. Its short, brutal, painful and flat out stimulates insane growth! What more can one ask for?
Here we combine the strip set with the rest pause method, and place them under the heading of a repetition scheme. You see, I believe that people will fail miles short of what they were capable of while utilizing strip sets. This method allows for no mercy, you must complete the indicated number of repetitions, no matter the cost!
Begin by selecting a weight you can only lift for a maximum of 12 repetitions. Say you were doing dumbbell curls. You would fail on the 12th rep, and set the weight on your knees. Rest pause a few seconds, and then eek out the final three repetitions. Without hesitation, strip the weight down. I prefer 10 pounds per dumbbell, but essentially you will choose a weight that you can normally get 15 repetitions with. Once you strip the weight, you will get as many repetitions as possible, before rest pausing. Normally after a strip set, you'll barely be able to get 6 reps before failing, the lactic acid build up is just too great! However, you must, and I repeat must rest pause out 20 repetitions, I don't care how many rest pause intervals are used! Lower the weight again, by 10 pounds per dumbbell and use the rest pause method to get 25 repetitions. At the end of the set you will be destroyed, in agony and drenched in sweat!
What I normally do is select weights that allow me, when fresh to get the prescribed amount of reps for the given amount of weight. However, it's obvious that you will be seriously fatigued, making rest pause sets that much harder!
Again, going back to dumbbell curls. If you can lift 50 pounds in each arm for 12 strict repetitions, then choose it for the first set. If you can then lift 40 pounds for 15 reps when fresh, then choose it for your second weight, and finally choose 30 for the last set.
It would look like this
· 50 pounds caused failure at 12 reps, then you rest paused once which allowed 3 additional reps
· You would then strip the weight down to 40 pounds and reach failure. Due to fatigue this may take place after 6 reps. Utilize the rest pause method, which would allow you to reach 15 reps before failure again. Then rest pause one more time and reach 20 repetitions
· Strip down to the 30's only this time you must rest pause out 25 repetitions!
Try that on any exercise and I guarantee growth! It forces you to reach a level of proficiency, rather then just thinking that you reached that level.