Antrenament -pareri-

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Europestar

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Antrenament -pareri-

scris pe 14 ian 2019 02:00 de Europestar

Salut! Aruncati o privire peste urmatorul antrenament(intermediar).
Ce parere aveti ? Este bine pus la punct ? Ce ar trebui sa reduc sau sa adaug ?

Luni:Piept,triceps,umeri

Dumbbell Bench Press - 3 sets of 5 reps
Incline Dumbbell Bench Press : 3 sets of 10 reps
Chest Dip - 3 sets of MAX reps

Skullcrushers - 3 sets of 8-10 Reps
One Arm Dumbbell Extension - 3 sets of 10 reps
Tricep Extension - 3 sets of 10 reps

Barbell Front Raise - 4 sets of 12 reps
Dumbbell Lateral Raise - 4 sets of 15, 12, 8, 8 (adding weight) reps

Marti:Spate,biceps

Deadlift - 3 sets of 5
Tractiuni - 3 sets of MAX reps
Lat Pull Down - 3 sets of 10 reps
Straight Arm Lat Pull Down - 3 sets of 10 reps
Trapez - 3 sets of 8-10 reps

Standing Barbell Curl - 3 sets of 8-10 reps
Preacher Curl - 3 sets of 10 reps
Incline Dumbbell Curl - 3 sets of 10 reps

Miercuri:Picioare

Squat - 4 sets of 10,10,8,8 reps
Fandari - 3 sets of 8
Presa - 3 sets of 12 reps
Leg Curl - 3 sets of 15 reps
Extensii la aparat - 3 sets of 15 reps

Gambe (ridicari cu haltera in spate) - 5 sets of 10,8,8,8,6 reps
Gambe (ridicari din sezut la aparat) - 5 sets of 15 reps

Joi:Umeri,piept,triceps

Presa cu gantere - 3 sets of 5 reps
One Arm Cable Lateral Raise - 3 sets of 12 reps

Barbell Bench Press - 3 sets of 10, 10, 8 reps
Fluturari - 3 sets of 10 reps
Cable Crossovers - 3 sets of 10 reps

Close Grip Bench Press - 4 sets of 10, 10, 8, 6 reps
Lying Dumbbell Extension - 3 sets of 10 reps
Tricep Kickback - 3 sets of 10 reps

Vineri:Spate,biceps

Seated Row - 4 sets of 10 reps
Bent Over Barbell Row - 3 sets of 10 reps
Bent Over Row - 3 sets of 12 reps
Trapez - 3 sets of 8-10 reps

Cable Curl - 4 sets of 8-10 reps
Concentration Curl - 3 sets of 10 reps
Reverse Barbell Curl - 3 sets of 10 reps

Sambata: Abdomen

Duminica: Pauza

Editat de Europestar pe 14 ian 2019 02:07