Antrenament Kai Greene

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FlorinAlex

Junior member
48 mesaje

Antrenament Kai Greene

scris pe 24 apr 2014 20:52 de FlorinAlex

Am gasit programul lui kai greene, care este urmatorul:

Day 1 Chest

Arm Pullovers 3 sets with 20, 15, 12 reps
Decline Bench Presses 3 sets with 20, 15, 12 reps
Flat Bench Presses 3 sets with 20,15,12 reps
Incline or Flat Dumbbell Flyes 3 sets with 20,15,12 reps

Day 2 Arm

For Biceps -

Concentration Curls 4 sets with 10 to 12 reps
Dumbbell Curls 4 sets with 8 to 10 reps
Preacher Curls 4 sets with 8 to 10 reps
Reverse Curls 4 sets with 8 to 10 reps
Standing Bicep Curls with Straight Bar 4 sets with 8 to 10 reps

For Triceps -

Dumbbell Kickbacks 3 sets with 20,15,12 reps
Overhead Dumbbell Triceps Extensions 3 sets with 20,15,12 reps
Standing Triceps Extensions 3 sets with 20,15,12 reps
Triceps Cable Press Down 3 sets with 20,15,12 reps

Day 3 Legs

Leg Extensions 3 sets with 15 to 20 reps
Squats 3 sets with 12 to 15 reps
Standing Calf Raises 4 sets with 20 reps
Leg Presses 3 sets with 12 to 15 reps
Hack Squats 3 sets with 12 to 15 reps

Day 4 Back

Barbell Pull Ups 3 sets with 10 reps
Lats Pulldown 3 sets with 12 reps
One Arm Dumbbell Rows 3 sets with 12 to 15 reps
Seated Cable Rows 3 sets with 10 reps
T-bar Rows 3 sets with 12 to 15 reps

Day 5 Shoulder

Arnold Presses 3 sets with 12 to 15 reps
Behind the Neck Presses 3 sets with 12 to 15 reps
Dumbbell Shrugs 3 sets with 12 to 15 reps
Military Presses 3 sets with 12 to 15 reps
Lateral Raises 3 sets with 12 to 15 reps
Upright Rows 3 sets with 12 to 15 reps

Personal as vrea sa-l practic si eu dar mi se pare cam supraantrenament.Piept si a doua zii biceps cu triceps, se intersecteaza grupele intre ele..mai ales pentru masa musculara nu mi se pare ok.Pareri?

Editat de FlorinAlex pe 24 apr 2014 20:55

sus

mxcmxv

Junior member
45 mesaje

Re: Antrenament Kai Greene

scris pe 24 apr 2014 20:57 de mxcmxv

Am gasit programul lui kai greene, care este urmatorul:

Day 1 Chest

Arm Pullovers 3 sets with 20, 15, 12 reps
Decline Bench Presses 3 sets with 20, 15, 12 reps
Flat Bench Presses 3 sets with 20,15,12 reps
Incline or Flat Dumbbell Flyes 3 sets with 20,15,12 reps

Day 2 Arm

For Biceps -

Concentration Curls 4 sets with 10 to 12 reps
Dumbbell Curls 4 sets with 8 to 10 reps
Preacher Curls 4 sets with 8 to 10 reps
Reverse Curls 4 sets with 8 to 10 reps
Standing Bicep Curls with Straight Bar 4 sets with 8 to 10 reps

For Triceps -

Dumbbell Kickbacks 3 sets with 20,15,12 reps
Overhead Dumbbell Triceps Extensions 3 sets with 20,15,12 reps
Standing Triceps Extensions 3 sets with 20,15,12 reps
Triceps Cable Press Down 3 sets with 20,15,12 reps

Day 3 Legs

Leg Extensions 3 sets with 15 to 20 reps
Squats 3 sets with 12 to 15 reps
Standing Calf Raises 4 sets with 20 reps
Leg Presses 3 sets with 12 to 15 reps
Hack Squats 3 sets with 12 to 15 reps

Day 4 Back

Barbell Pull Ups – 3 sets with 10 reps
Lats Pulldown – 3 sets with 12 reps
One Arm Dumbbell Rows - 3 sets with 12 to 15 reps
Seated Cable Rows – 3 sets with 10 reps
T-bar Rows – 3 sets with 12 to 15 reps

Day 5 Shoulder

Arnold Presses – 3 sets with 12 to 15 reps
Behind the Neck Presses – 3 sets with 12 to 15 reps
Dumbbell Shrugs - 3 sets with 12 to 15 reps
Military Presses – 3 sets with 12 to 15 reps
Lateral Raises – 3 sets with 12 to 15 reps
Upright Rows – 3 sets with 12 to 15 reps

Personal as vrea sa-l practic si eu dar mi se pare cam supraantrenament.Piept si a doua zii biceps cu triceps, se intersecteaza grupele intre ele..mai ales pentru masa musculara nu mi se pare ok.Pareri?

Esti Kai Greene de vrei sa faci antreanmentul asta?

sus

FlorinAlex

Junior member
48 mesaje

Re: Antrenament Kai Greene

scris pe 24 apr 2014 20:57 de FlorinAlex

Esti Kai Greene de vrei sa faci antreanmentul asta?

nu, dar vreau sa-l fac si eu

sus

Alvaro95

Veteran member
256 mesaje

Re: Antrenament Kai Greene

scris pe 24 apr 2014 21:05 de Alvaro95

nu, dar vreau sa-l fac si eu

Si ce vrei sa rezolvi daca faci antrenamentul sau? Mai bine ai incerca sa gasesti un antrenament care ti se potriveste tie nu sa faci tot ce fac si altii.

sus

Gilu

Expert member
7216 mesaje

Re: Antrenament Kai Greene

scris pe 24 apr 2014 21:23 de Gilu

Doar ca este scris undeva pe un site sau intr-o revista este suficient pt tine sa crezi ca-l si face?

Editat de Gilu pe 24 apr 2014 21:23

Cand esti mort nu stii ca esti mort, e greu doar pt ceilalti, la fel si cand esti prost...

Vi s-a sters postul / topicul?
Intrati aici=>
http://www.culturism.ro/forum/antrenament-culturism/regulamentul-forumului-0001.html

Magazin online de suplimente nutritive!
http://www.megaproteine.ro/

Nu raspund in privat, doar pe forum.

sus

litllebear

Veteran member
487 mesaje

Re: Antrenament Kai Greene

scris pe 24 apr 2014 21:58 de litllebear

nu, dar vreau sa-l fac si eu

De ce nu aii cauta un antrenament de-al lui cand era tanar incepator?ce zici?

E mai usor sa acuzi decat sa asculti si sa dai un sfat.

sus

Cristi7

Expert member
730 mesaje

Re: Antrenament Kai Greene

scris pe 24 apr 2014 22:09 de Cristi7

Am gasit programul lui kai greene, care este urmatorul:

Day 1 Chest

Arm Pullovers 3 sets with 20, 15, 12 reps
Decline Bench Presses 3 sets with 20, 15, 12 reps
Flat Bench Presses 3 sets with 20,15,12 reps
Incline or Flat Dumbbell Flyes 3 sets with 20,15,12 reps

Day 2 Arm

For Biceps -

Concentration Curls 4 sets with 10 to 12 reps
Dumbbell Curls 4 sets with 8 to 10 reps
Preacher Curls 4 sets with 8 to 10 reps
Reverse Curls 4 sets with 8 to 10 reps
Standing Bicep Curls with Straight Bar 4 sets with 8 to 10 reps

For Triceps -

Dumbbell Kickbacks 3 sets with 20,15,12 reps
Overhead Dumbbell Triceps Extensions 3 sets with 20,15,12 reps
Standing Triceps Extensions 3 sets with 20,15,12 reps
Triceps Cable Press Down 3 sets with 20,15,12 reps

Day 3 Legs

Leg Extensions 3 sets with 15 to 20 reps
Squats 3 sets with 12 to 15 reps
Standing Calf Raises 4 sets with 20 reps
Leg Presses 3 sets with 12 to 15 reps
Hack Squats 3 sets with 12 to 15 reps

Day 4 Back

Barbell Pull Ups 3 sets with 10 reps
Lats Pulldown 3 sets with 12 reps
One Arm Dumbbell Rows 3 sets with 12 to 15 reps
Seated Cable Rows 3 sets with 10 reps
T-bar Rows 3 sets with 12 to 15 reps

Day 5 Shoulder

Arnold Presses 3 sets with 12 to 15 reps
Behind the Neck Presses 3 sets with 12 to 15 reps
Dumbbell Shrugs 3 sets with 12 to 15 reps
Military Presses 3 sets with 12 to 15 reps
Lateral Raises 3 sets with 12 to 15 reps
Upright Rows 3 sets with 12 to 15 reps

Personal as vrea sa-l practic si eu dar mi se pare cam supraantrenament.Piept si a doua zii biceps cu triceps, se intersecteaza grupele intre ele..mai ales pentru masa musculara nu mi se pare ok.Pareri?

Pot sa te intreb si eu ceva,tu ai cumva aceeasi gena cu Kai?? Si vb lui Gilu,daca scrie intr o revista sau pe net nu inseamna ca pe asta il si face el